Drifting off into the delightful land of nod
ENJOYING a good night’s sleep isn’t always so easy, especially as we get older. Worries, eating or drinking too much in the evening and not sticking to a bedtime routine can all upset our sleep pattern, says the Sleep Council. If your mind is often still racing at bedtime, the advice is to keep a notepad by your bed and write down worries or jobs that need doing, to clear your mind for sleep, knowing you’ll deal with them in the morning. Don’t eat too much in the evening and choose foods with sleep-promoting chemicals, such as chicken and turkey, pumpkin and sunflower seeds, peanuts, beans and milk. Limit alcohol and caffeine, which reduce sleep quality. The key tip is to invest in a comfortable, supportive bed. What you sleep on plays a huge part in how well you doze. You shouldn’t be waking up with aches or feeling like you toss and turn. A bed with the correct support, comfort and space will ensure you wake less, move about less, aren’t disturbed by your partner as much and are less likely to wake up feeling tired or aching. So if your bed is seven years old or more, sags or feels lumpy, or if it is too small, it’s time to buy a new one. An adjustable bed can be one of the most supportive and restful options. It allows you to get into a more comfortable position. Those with swollen legs or poor circulation can find that being able to raise their feet might give them less swelling, so that it’s easier to do daily tasks the next morning. For people with breathing issues, chest problems or back ache, being able to raise their upper body at a slight angle can allow them to sleep better. Remember, it’s important to feel relaxed in the bedroom. A good night’s sleep is essential to health and wellbeing and it’s not worth scrimping on your bed — you want to enjoy getting into it every night and drifting off into the land of nod!