Bangalow’s Paula Todd has been a fitness trainer for over 30 years, most of that time working with older adults. In the first of a series of columns on healthy ageing, this month she writes about the all-important (but sometimes elusive) good night’s sleep.

Healthy sleep patterns are vital for a happy brain. Poor sleep can affect cognitive performance and long-term brain health. Sleep influences brain health and vice-versa, so to help your body and brain to function optimally, good sleeping habits are vital. Good sleep is essential to protect the brain, as sleeping is when the brain clears waste products and consolidates memory.

If getting a good night’s sleep is so important for our physical, emotional and psychological welfare, why is this simple goal so elusive for many of us?

Adult humans need between seven and eight hours sleep per night. Indeed, extensive research shows that getting less than a consistent seven hours a night will decrease your life expectancy.

We always knew that sleep is good for us, but it seems that it actually keeps us alive for longer. Not getting enough sleep will also reduce your brain function, making you less alert and less able to make quick and clear decisions.

So what can be done if you find you are not getting your optimal rest each night?

• Try not to nap during the day. If you do, make it short (less than an hour), don’t change out of your ‘day clothes’ and don’t snuggle under the covers in bed – nap on the couch or even sitting up in a chair
• Have a pre-bed routine and try to stick to it. This can include a deliberate relaxation session
• Keep bed for sleep – not watching telly, writing, working on your laptop or eating
• Make the room dark and quiet. This includes black-out curtains and keeping your digital clock out of view
• Clear your head before you sleep. ‘Dump’ what is worrying you or occupying your mind by writing it down before you get ready for bed
• Limit your intake of stimulants: caffeine, amphetamines, diet aids
• And, most importantly, make sure you have exercised during the day. Regular exercise – particularly strength training – has been proven to have a very positive effect in terms of improving sleep patterns.

If you’re really struggling with sleep, talk to your GP.