How to Get a Good Night’s Sleep

I spent many nights at my grandmother’s house as a child. (We called her Nana.) I remember waking up very early while it was still dark. Nana sat at the living room window, peering out at her neighbors leaving for work. I thought, why is she awake already? Hah! Now I know why.

Aging is one of the many reasons for poor sleep. A research study determined 23-34% of people 65 and over have symptoms of insomnia—trouble either falling asleep or staying asleep. ¹

As we age, our bodies produce less growth hormone and therefore less melatonin. This causes fragmented sleep—decreased deep sleep and waking up during the night. ²

So why is sleep important? Your mind and body undergo cellular repair during sleep, sort of like taking out the garbage. The glymphatic system clears out waste products from the brain and spinal cord while we are sleeping.

Therefore, a good night’s sleep is the foundation of wellness. If we are sleep deprived, we eat unhealthy foods like sugar and do not feel motivated to exercise. Older adults who have insomnia are more likely to suffer from many health problems such as depression, memory issues, heart disease, type 2 diabetes, Alzheimer’s Disease, and cancer. ³

How do we get a good night’s sleep? Here are three essential tools for your sleep toolbox.

Light in the morning

Did you know a good night’s sleep starts first thing in the morning? Go outside for 2-10 minutes without sunglasses as early as possible in the morning. Bright sunlight is ideal, but even a cloudy day is fine. This shot of light in your eyes wakes you up and resets your circadian clock. ⁴ (If this is impossible to fit into your schedule, check out these light therapy glasses.)

Reduced light in the evening

Start dimming the lights in the evening around the time of sunset. Avoid bright overhead lights between 11:00 pm and 4:00 am. In addition, eliminate all lights in the bedroom, including screens and alarm clocks. ⁵

Also, go outside at sunset. The light on your eyes, even if you cannot see the actual sunset, offsets some of the ill effects of bright indoor light in the evening. ⁶ (Is this why we enjoy watching the sunset?)

Now I know why I had insomnia while on call for my job in Information Technology. A text would wake me up in the middle of the night. I must turn on the lights, computer, and monitor to evaluate the problem. When I try to go back to sleep after resolving the issue, I am wide awake, staring at the ceiling.

Create a sleep routine

Go to bed and get up around the same time every night.

Also, prepare for sleep. About an hour before bed, turn off all screens and devices, take a warm bath, read a book, or listen to soothing music. Sometimes eating a small snack is helpful. Some other ways to prepare for sleep—meditation, a sleep mantra, breathing exercises, and journaling.

When we are young, lack of sleep is a badge of honor. Remember all-nighters to study for an exam or partying until 3 am and going to work the next day? Now I yearn for a good night’s sleep. If you do too, try to follow these steps—getting and avoiding bright light exposure at different times of the day and creating a sleep routine. Let me know if they work for you. What have you got to lose?