I haven’t written a lot about sleep and how to get the most from it, mostly because I don’t sleep particularly well and haven’t felt comfortable writing about it. So, I started looking into it and thought I’d pass some of what I garnered, to you, through a blog post.
Most articles I have read regarding sleep are about the circadian rhythm and sleep cycles. Other articles relate to sleep disorders. Those are technical or medical aspects of sleep and I’m writing today about how to get the best sleep. So, I’ll save the technical aspects for another day. It’s also not about why we Seniors, mostly men, have to pop up once or twice during the night, mostly because that’s what we older folks do.
Instead, this article is more about your physical sleep environment and your own adaptation to sleep.
As with eating, the professional and lay opinions are mixed. There is no consensus, so we are left on our own to digest what advice is best.
I’m writing this because I am having trouble with sleep. I don’t sleep beyond 0400. I often wake up even earlier and I wake up during the night (as we older folks tend to do). And all too often, getting up several times at night breaks into that circadian rhythm to change the nature of the quality of sleep. My own problem is not insomnia for the most part, although that beast raises its head from time to time.
So what should we do about getting a good night sleep?
How much is the right amount? Good question. Sleep experts are all over the place on this. Some say eight hours, period. Others say six and a half to nine hours of sleep. Some say that Seniors need less sleep, as little as five hours in some cases. Others say Seniors need eight hours plus a midday nap.
Does the mattress make a difference? I sleep with a moderately firm mattress. I like it. I sometimes have a stiff back when I wake up. There are plenty of mattresses with adjustable firmness, so you can set it however you are most comfortable.
Most sleep experts I have read suggest a medium to firm mattress for the best sleep.
But, Tim Ferriss, the author of such notable books as The Four Hour Workweek and The Four Hour Body, interviewed Kelly Starrett, Crossfit Trainer, Physical Therapist, and an expert in biomechanics, for his recently published book, Tools of Titans. In it Starrett said that because of our emphasis on sitting, running and squatting (deep knee bends), the softer the mattress, the better. He says we should also avoid a mattress with “memory foam”. According to the book, Starrett suggests that you “lie on a bed at a mattress store for 5 minutes. If you have to cross your feet, your bed is too hard.” Interesting.
Tea Before Bedtime? I’ve heard Chamomile tea before bedtime will put you out like a light. Some say it’s great. I’ve never tried it but I’ve bought some and intend to give it a try. Those who drink it, swear by it.
Computer Screens OFF before lights out. Experts seem to agree that the “blue light” from computer screens can keep you awake. There are programs that will dim your screens allowing you to escape the “blue light” before bedtime.
Room environment. Sleep experts say that the darker the room, the better the sleep. My mother and father used to wear “blackout masks” at night because one or the other would read in bed at night. Pitch black is ideal. And quiet too. No TV noise thank you. Air conditioner noise is OK I guess if it’s a choice between that or 90 degrees in the Summer.
And temperature? Experts seem to agree that room temperature between sixty and seventy degrees is best.
Will they work? I don’t know. What does work? I don’t know that either. But then, in reality, neither does anyone else. As I suggested earlier, experts differ across the board. There are lots of “medically proven” opinions though.
Notice I didn’t mention sleeping pills.
How do you wake up? I normally wake up before my alarm. But occasionally my phone alarm will wake me. I don’t push the “snooze” button. I just get up. Once I’m out of bed I’m fine. Sometimes I’ll do a couple of stretches to loosen up my back, but I’m out of that bed right as soon as I wake up. Mel Robbins, Life coach, motivational speaker and author of the book, The Five Second Rule, says to begin a countdown from the instant the alarm goes off from 5 to 1 and jump out of bed at the count of 1. That’ll work.
From that point, it’s into a set of morning rituals which will be the subject of another article. Morning rituals seems to be a favorite topic among bloggers.
This has been difficult to write because there are no truly definitive or consistent answers from anyone. Most of what I wrote is based on the best advice I could find. Following that advice is no guarantee of a good night’s sleep, but it’s a step in the right direction.
Ahhhh. I think I’ll go take a nap. Thank you for reading.