Sleeping Soundly
Issue 3 | September 2025
It is a common experience that a problem difficult at night is resolved in the morning
after the committee of sleep has worked on it. (Steinbeck)
Sleep is critical for physical and mental wellness, yet many struggle for the quality and quantity to maintain wellbeing. Inadequate sleep is linked to diabetes, heart disease, high blood pressure, obesity, alcohol/drug use, anxiety and depression. Poor sleep impacts memory, concentration, driving, and work. A poor sleep cycle starts for various reasons, and might be maintained if efforts aren’t made to change. It is frustrating trying to resume a sleep routine, but it is worth the effort for you and others around you.
Going to bed and rising at regular times, every day, strengthens the circadian rhythm and leads to improved sleep and alertness. Correct light and dark reinforces a sleep schedule; natural light during the day, and a very dark room for sleep. Caffeine, alcohol, chocolate, spicy foods, and nicotine interrupt sleep. If after 30 minutes of being awake you feel frustrated because you can’t sleep, get out of bed, do something boring until tired, then go back to bed.
Keep the bedroom for sleep and sex, not for TV, phones or computers. Regular daily exercise early in the day may be useful, and some exercise in the late afternoon or early evening can deepen sleep. However, strenuous exercise just before bed can disturb sleep. A poor mattress, pillow, sheets or bed frame can result in discomfort, tossing and turning; also consider temperature control (approximately 20C to 25C is ideal for older adults).
Stress is the enemy of quality sleep. Writing notes and plans for the next day will clear your mind. Set aside worry time if necessary. Watching the clock increases anxiety and disturbs sleep. Put the clock on the floor out of sight; you will still hear the morning alarm.
Best wishes for your 8 hours of sleep, when you wake well-rested, have enough energy for the day, and don’t need aides to sleep or stay alert, and an occasional afternoon nap is probably okay!
Article by Dr John Barletta
(Maleny Men’s Shed)
Health and Wellbeing Specialist
Queensland Men’s Shed Association
Johnb@qmsa.org.au
