Better Sleep: How to Improve Sleep Quality and Feel More Rested

[CharlieH]

Getting a good night’s sleep becomes increasingly challenging as we age. Many people over 50 struggle with waking up during the night, trouble falling asleep, or feeling groggy in the morning. Poor sleep doesn’t just lead to tiredness—it affects memory, mood, immune function, and overall health. The good news is that with a few lifestyle changes and natural sleep-supporting supplements, you can enjoy deeper, more restorative sleep.

1. Understand Why Sleep Changes with Age

As we get older, our bodies produce less melatonin, the hormone that regulates sleep cycles. Additionally, lifestyle factors like stress, medications, and changes in circadian rhythm can disrupt sleep patterns. Understanding these shifts is the first step in improving sleep quality.

2. Create a Sleep-Friendly Environment

A bedroom that promotes relaxation can make a big difference. Here’s how to optimize your sleep space:

• Keep It Cool – A room temperature of 18-21°C (65-70°F) is ideal for quality sleep.
• Block Out Light – Use blackout curtains or an eye mask to prevent artificial light from disrupting melatonin production.
• Reduce Noise – White noise machines or earplugs can help drown out disturbances.
• Choose the Right Mattress and Pillow – Invest in bedding that supports your comfort and spinal alignment.

3. Stick to a Consistent Sleep Routine

Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock. Try to wind down with a calming pre-bed routine, such as:

• Reading a book (avoid screens)
• Taking a warm shower
• Practicing deep breathing or meditation
• Listening to soft music

4. Watch Your Diet and Lifestyle

Certain foods and habits can either promote or disrupt sleep.
✅ Sleep-friendly choices:

• Herbal teas like chamomile or valerian root
• Foods rich in magnesium, such as almonds, bananas, and spinach
• Lean proteins that help with serotonin production

🚫 Things to avoid before bed:

• Caffeine and nicotine (limit intake after 2 PM)
• Heavy or spicy meals close to bedtime
• Alcohol (it may help you fall asleep but disrupts deep sleep later)

5. Exercise, But at the Right Time

Regular physical activity promotes better sleep by reducing stress and balancing hormones. However, avoid intense workouts too close to bedtime, as they can elevate cortisol (the stress hormone) and make it harder to fall asleep.

6. Supplements That Support Better Sleep

Several natural supplements can help improve sleep quality, especially when combined with good sleep hygiene.

• Melatonin – Helps regulate sleep cycles, especially useful for those who struggle with falling asleep.
• Magnesium (Glycinate or L-Threonate) – Aids in relaxation, reduces muscle tension, and promotes deep sleep.
• L-Theanine – Found in green tea, this amino acid helps calm the mind and reduce anxiety.
• Ashwagandha – An adaptogen that lowers cortisol levels, reducing stress and promoting relaxation.
• GABA (Gamma-Aminobutyric Acid) – A neurotransmitter that helps calm the nervous system, making it easier to fall asleep.
• Valerian Root – A natural sedative known to improve sleep onset and quality.
• Glycine – An amino acid that promotes deeper sleep and enhances sleep quality.

Always consult a healthcare professional before adding new supplements, especially if you’re taking medications or have underlying health conditions.

7. Manage Stress for Deeper Sleep

Stress and an overactive mind are common culprits of poor sleep. Techniques like meditation, journaling, or deep breathing exercises can help calm your thoughts before bed.

Try This Breathing Exercise: The 4-7-8 Method

This simple yet effective breathing technique promotes relaxation and prepares the body for sleep:

1. Inhale deeply through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly through your mouth for 8 seconds.
4. Repeat the cycle 4-6 times before bed.

This method helps slow the heart rate, relax the nervous system, and reduce stress, making it easier to drift off to sleep.

 

 

Better sleep as we age is possible with the right approach. By creating a sleep-friendly environment, maintaining a consistent routine, watching your diet, exercising wisely, and considering sleep-supporting supplements, you can enjoy restful, rejuvenating nights. Small changes can lead to big improvements, helping you wake up feeling energised and refreshed.

 

 

 

[KhunLA]

Think most are common sense, or should be.  Only comment, and Magnesium definitely improved my sleep.  Not familiar with the other supplements.

[Thingamabob]

Nothing much here that is new.  Supplements apart, creating an environment for good sleep is  mainly down to common sense.

[Wuvu2]

Gummies and fatty before bed 😙

[redblue]

Darn Minah birds singing at 3;00am is a problem. Even get through earplugs!

[Peterphuket]

1 hour ago, redblue said:

Darn Minah birds singing at 3;00am is a problem. Even get through earplugs!

How about those roosters, I myself got rid of the entire chicken run years ago including the roosters that belonged to it, but now the annoyance of 3 wild roosters that also perch in the tree near the bedroom.

 

By the way, I have custom-made earplugs but they are not available in LOS.

[CharlieH]

Magnesium and Ashwaghanda works for me.

L-Theanine works well too.

 

[Kinok Farang]

A stiff double whisky then a quick ham shank always does the trick for me.

[spidermike007]

Buy the highest quality mattress you can afford, it is a small investment that will bring such rich returns, and so many dividends. We bought a high-end latex mattress 15 years ago, and my gal and I have enjoyed it nearly every night since, it is like sleeping on a cloud. 

[xylophone]

2 hours ago, spidermike007 said:

Buy the highest quality mattress you can afford, it is a small investment that will bring such rich returns, and so many dividends. We bought a high-end latex mattress 15 years ago, and my gal and I have enjoyed it nearly every night since, it is like sleeping on a cloud. 

May I ask what make/brand it was SM?

[spidermike007]

18 minutes ago, xylophone said:

May I ask what make/brand it was SM?

Dunlopillo latex. Not certain of the model, but it would not be available now anyway, since we bought it so long ago. 

[Barnet1900]

There's so many articles like these and I've tried most linked things.

 

Creating a welcoming room definitely is crucial.

 

Melonatin works for very mild cases but it doesn't send you to sleep. In fact, too many of these 'possible aids' actually make it worse as you're waiting for them to kick in which they don't.

 

No mention of the cause of sleeplessness either? If you're suffering mentally and worrying about something then none of the above will help. Only booze or sleeping pills will knock you out and both are dangerous.

 

No mention of becoming obsessed with sleeping either. The best way to get off to sleep is to not think about it. This is the hardest part and easier said than done 

 

I've been fighting borderline insomnia for 25 years and the only conclusion I can draw is that every case is different. There is no fix fits all.

 

For me, no caffeine after 2 pm. Eat at least 2 hours before bedtime. Cool, dark room with white noise like a fan. No phones or clocks anywhere in your room. Sleep in as little clothing as possible.

 

The fun part... cannabis definitely works. Get the right strain and blend and not only will you sleep but you'll soon lose that anxiety which comes with bedtime.

 

Failing that, pull a right boring bird who talks shi*e for hours about her bad luck and money troubles or list of men who've all treated her badly and you'll sleep like a pro. Millions here to choose from.

[IsaanT]

On 2/4/2025 at 12:33 PM, KhunLA said:

Think most are common sense, or should be.  Only comment, and Magnesium definitely improved my sleep.  Not familiar with the other supplements.

I agree - I have an alarm on my watch to remind me to eat a banana at 9pm every night.

I follow most of the other advice and am usually asleep in 1-2 minutes.
 

[IsaanT]

On 2/8/2025 at 5:43 PM, spidermike007 said:

Dunlopillo latex. Not certain of the model, but it would not be available now anyway, since we bought it so long ago. 

I bought a Dunlopillo latex mattress here one year ago.  It even had a Union Jack on it.

[Orangutan]

Hello, I’m looking for advice and recommendations on brands of melatonin. I would appreciate some direction in buying a tested brand here in Bangkok. I understand that there’s no standards on what is sold here for melatonin, so it’s hit or miss. Any advice muchly appreciated.

-O

 

[Screaming]

I used to suffer from Insomnia and was taking Trazadone for many years. But then after Trump won the election last November, I have been sleeping much better. I have gone off Trazadone and have a much better outlook on life. I have hope in the future and look forward to getting up each day.

[Bruce Aussie]

Good mattress and pillow along with a nice edible is good.