For sleep quality trumps quantity

• Published date: 24 April 2024
• Publication title: Courier, The

Some people feel rested after four to five hours sleep while seven to eight hours is normal for others. It’s the quality of sleep that is more important than the quantity

Older people have reduced levels of melatonin — the hormone that governs the sleep-wake cycle, and so the time spent in deep sleep may lessen and REM sleep increase.

If you do not sleep well, here are some tips to help you get a good night.

■Keep regular hours — try to get up and go to bed about the same time each day.

■Have some physical exercise each day — even a short walk will help reduce tension and being outside in the sunlight can improve the quality of your sleep.

■If it suits your lifestyle, eat your main meal in the middle of the day and have a light meal at night.

■Avoid tea, coffee, alcohol, cigarettes and other stimulants in the evening.

■Unwind at the end of the day by enjoying something quiet, like listening to music or reading a book.

■Try to set aside cares and worries that haven’t been dealt with during the day. Imagine putting them into an envelope to be...