Better sleep for 60+ Community

Better Sleep for the 60+ Community

/ Mental Health, Self-Care / By /

Better Sleep for the 60+ Community

Sleep begins when melatonin is released in response to darkness, helping us feel drowsy.  As our body temperature lowers and stress hormones reduce, our brain waves slow down, allowing us to enter the first stage of sleep.

The Sleep Cycle and Deep Sleep

Sleep is made up of cycles lasting around 90 minutes.  Each cycle includes:

  • Stage 1: Light Sleep (dozing off)
  • Stage 2: Slightly deep sleep (heart rate slows)
  • Stage 3: Deep sleep (restorative phase – body repair, body repair, immune strengthening)
  • REM: Dream sleep (emotional processing) – brain waves are like when you are awake.

Deep sleep usually occurs earlier in the night and is essential for physical healing and energy restoration.

 

Why We Wake Up Tired

Common causes:

  • Too little deep sleep due to late-night stress or alcohol
  • Disrupted sleep cycles from pain, bladder issues, or light exposure
  • Poor sleep hygiene (e.g., erratic routines or use of screen before bed)

Night-Time Routine Tips for Restful Sleep

  • Keep a consistent bedtime and wake time
  • Avoid screens 60-90 minutes before bed
  • Create a calm, dark, and cool sleeping environment
  • Use a warm herbal tea (e.g., chamomile or valerian)
  • Listen to gentle music, listen or read soothing book
  • Tapp to release stress or worry

 

Extra Supportive Practices

  • Journaling before bed to empty your mind
  • Gentle stretching or a warm bath
  • Breathing exercise: inhale for count of 4, hold for count of 7, exhale for the count of 8 (repeat 3 times)
  • Lavender oil or weighted blanket for relaxation
  • Limit caffeine after midday

When to Seek Help

If waking exhaustion is consistent despite routine changes, consult your GP.  You may benefit from a sleep study or support with anxiety, pain, or hormones.  Good sleep is achievable at every age with the right support.

Don’t forget to reach out to friends and family to seek some company and solace.  It take courage to ask for help, not something to be ashamed of.

 

For support or to book a session with Refiya:

Email:     navigatinglife@refiyeboztepe.co.uk

Website: www.navigatinglife.online

Phone: 01702 680884

🗓 Book: calendly.com/navigatinglife/Refiya