How to Get More Restful Sleep

We once defined a “good night’s sleep” as an evening where we didn't wake up at all. However, recent studies have found that’s no easy feat—especially as we age.

Rather than sleeping through the night, researchers now believe we should be focused on two things: sleeping seven to nine hours per night and our sleep quality.

The National Sleep Foundation defines “good sleep quality” with four criteria:

• How long it takes you to fall asleep.
• The time you wake after first falling asleep.
• The time asleep compared to time lying in bed.
• The number of awakenings you have during the night.

Those awakenings are why some people deem an unbroken night’s sleep “a myth.” That’s because, as we get older, our sleep cycles change.

Typically, everyone experiences four sleep stages each night: two light sleep stages, deep sleep and REM sleep (when dreams occur). Each complete cycle, or all four stages, lasts 90 to 120 minutes and repeats four to six times per night.

The problem, however, is that older adults spend more time in light sleep than deep or REM sleep, so they feel less rested in the morning. And whether they remember it or not, they wake up three or four times per night.

These awakenings are often due to medical issues like sleep apnea or restless legs syndrome, frequent bathroom trips and environmental stressors like noise or light. And, unfortunately, lack of sleep increases the risk of diabetes, heart disease, mood disorders and obesity. It also can lower immunity, impair thinking and negatively impact longevity.

So, how can you get more restful sleep, and when do these awakenings become a problem?

• Don't watch the clock. If you’ve been awake for more than 20 minutes, get out of bed and take a warm bath or read until you’re tired.
• Exercise Regularly. Aim for at least 20 minutes of activity daily, but not within three hours of bedtime.
• Maintain a Restful Environment. Keep your bedroom dark, quiet and cool (between 60–67° F). It also helps to have a routine, such as reading or listening to relaxing music as part of your bedtime ritual.
• Minimize Liquids. Especially caffeine after 2 p.m. and alcohol four hours before bed. If you frequently get up to use the bathroom at night, start cutting off all liquids earlier in the evening.
• Stick to a Schedule. Go to bed and wake up at the same time, even on weekends and during vacations.
• Turn Away from Screens. Blue light from phones and other devices can interrupt your circadian rhythm, so power down at least an hour before bed.
• Talk to Your Doctor if you frequently wake up during the night for more than 20 minutes, struggle to fall asleep or are extremely fatigued during the day. Your provider can help determine if you have an underlying sleep issue like insomnia or sleep apnea.

Back