Can you remember the last time you slept through the night and woke up feeling refreshed and ready for the day? If it’s been a while, you’re certainly not alone.
In fact, many older Australians find their sleep isn’t what it used to be. According to the Sleep Health Foundation, nearly half of adults experience regular sleep issues. While it’s ideal to get seven to nine hours of rest a night, most people average only six to seven hours.
Why is sleep so important?
As we age, restful sleep plays an even bigger role in our overall wellbeing. It helps improve mood, memory, focus, and supports the heart, immune system, and metabolism. Poor sleep can lead to fatigue, foggy thinking, and even increase the risk of falls or illness.
Interestingly, what we do during the day often affects how well we sleep at night. So what can help us sleep more soundly?
According to sleep expert Dr Carmel Harrington (author of The Complete Guide to a Good Night’s Sleep), these practical and reassuring tips could help you sleep better.
1. Keep your body gently active
Moving during the day can help you sleep more deeply at night. You don’t need to join a gym or overdo it. A gentle walk, gardening, or light housework can help your body feel naturally tired and ready for rest.
Dr Harrington explains: “Exercise increases your cardiovascular activity, which helps promote deeper sleep. It doesn’t have to be intense – just enough to get you gently moving.”
2. Eat light and early in the evening
What you eat – and when you eat – can make a big difference to your sleep. A diet full of fruits, vegetables, and simple proteins supports better rest. In the evening, aim to have lighter meals and avoid caffeine or alcohol close to bedtime.
“Try not to eat heavy or rich meals right before bed,” Carmel advises. “Foods like hot chips or fried dinners can upset digestion and keep you awake.”
3. Try comforting home remedies
Simple home comforts can support your sleep naturally. Many people swear by a warm drink like milk before bed. And there’s science behind that – milk contains tryptophan, an amino acid that helps the body create serotonin and melatonin, which aid in sleep.
Lavender oil, used as a spray or dabbed on a pillow, may also have calming effects. While home remedies don’t work for everyone, they’re gentle and safe for many – just check with your doctor if you have any health concerns or medications.
BONUS TIP: Reduce screen time before bed
If you enjoy watching television or using a tablet before sleep, you’re not alone – but these bright screens may be making it harder to fall asleep. That’s because the blue light they emit tells your brain to stay alert, not wind down.
If possible, turn off screens at least an hour before bed. Try a puzzle, a light-hearted book, or listening to soft music instead. These low-stimulation activities are easier on your brain and can make it easier to drift off.
Final Thoughts
Sleep challenges are common as we grow older, but that doesn’t mean we have to accept poor rest as a fact of life. By making a few gentle changes to your daily routine, listening to your body, and taking time to relax before bed, you can enjoy deeper, more refreshing sleep.
And remember, everyone’s body is different. Be patient and kind to yourself – restful nights may take time, but they’re well worth the effort.
Article written by Tony Kim, senior TPC physiotherapist (Sydney)
____________________
The Physio Co helps Aussie seniors to move more, with confidence! How can we help you (or your elderly Mum or Dad?) Contact us today on 1300 797 793 and speak with Nancy, Julia and Jess from the TPC Client Care team to discuss your situation. If they’re busy on other calls, leave a message and someone from the team will call you back for a chat! Alternatively you can email us via [email protected]
1300 797 793