QUALITY SLEEP - Whatever your age!

Regular restorative sleep is vital to health. Here’s what you need through the decades to get it

- TANYA PEAREY

How much do you need?

This varies from person to person and our stage of growth and development. The national recommended average is seven-and-a-half hours, but quality is more important than quantity, says sleep expert Dr Nerina Ramlakhan. ‘Getting six hours of deep, uninterrupted sleep is far better than seven or eight hours of broken sleep.’

Our sleep is divided into five 90-minute cycles – four of light to deep sleep phases and one of REM (rapid eye movement). ‘The healing process takes place during the deep sleep,’ says Dr Ramlakhan.

But it can be disrupted by things such as snoring – a very common problem, but one that we’re often reluctant to address. Speak to your GP, as it may be a sign of sleep apnoea, a serious sleep disorder, which can be treated on the NHS.

IN YOUR 40s

This can be a hectic decade, juggling work and family worries, while managing your time between young children and ageing parents.

‘Most women flop into bed after a busy day without giving their brains or body a chance to unwind,’ says sleep expert Dr Neil Stanley. Switching off before bed is key to a good night’s sleep.

• Establish a schedule. Go to bed and get up at the same time to give your body clock a defined sleep/wake cue.

• Have a 30-minute wind-down routine every night. Find things that relax you – we’re unique, so different things work for different people.