It looks like you may be a Super Sleeper—someone who enjoys a consistent and restful pattern of sleep. Whether your sleep success is due to good genes, deliberate healthy sleep habits, or a combination of both, you’re in excellent shape when it comes to sleep health. You might even be the envy of those around you, who struggle to get a solid night’s rest.
But while it’s great to enjoy your well-earned sleep health, it’s important to remember that life—and with it, sleep—can be unpredictable and changeable, even for Super Sleepers.
So, what could you be doing to protect your sleep from the unexpected? Whether it's continuing to prioritise your sleep, adapting to changes as you age, or knowing how to bounce back after a rare poor night sleep, staying mindful of your habits is key to maintaining your Super Sleeper status.
Prioritising Your Sleep for Long-Term Sleep Health
The key to long-term sleep health is simple: continue making it a priority, even when life gets hectic.
As a Super Sleeper, you’ve already mastered solid healthy sleep habits that help you drift off easily and wake up refreshed. But sleep health is a bit like fitness or nutrition—it needs ongoing care. Consistency is one of the best ways to maintain high-quality sleep over time. However, life is full of ups and downs, so it’s also important to know how to adapt when things change.
Stick to Your Routine—Most of the Time
The backbone of healthy sleep is a regular schedule. Going to bed and waking up at the same time each day helps reinforce your body’s circadian rhythm—your natural internal clock that regulates sleep and wakefulness.
But while sticking to a routine is important, don’t get too hung up on it. Flexibility is key. Life happens, and an occasional late night out or a lazy weekend morning won’t destroy your sleep health. In fact, research shows that being too rigid can sometimes cause unnecessary stress. So allow yourself some flexibility—an hour either way is perfectly fine.
The goal is to aim for consistency over time, not perfection every night.
Create a Sleep-Friendly Environment
Super Sleepers often have their sleep environments down to a science. But it’s always worth checking if there’s anything more you could do to make your bedroom the perfect place for rest.
Is your bedroom dark enough? Even small amounts of light from electronics or streetlights can disrupt your sleep health. Consider blackout curtains, an eye mask, or removing electronic devices from the room.
Is the temperature right? Most people sleep best in a cooler room, around 18-20°C. If you’ve been waking up feeling too hot or cold, it might be time to adjust the thermostat, or invest in lighter or heavier bedding.
Finally, think about sound. Super Sleepers are usually less sensitive to noise, but sudden changes like a barking dog or car alarm can still disrupt your rest. White noise machines or apps can help create a consistent soundscape that masks sudden noises.
Sleep and Aging - What to Expect
Aging—we’re all doing it, and while some of us are feeling the effects sooner than others, it’s an inevitable part of life. But how does it impact your sleep health, and what can you do to continue getting those blissful, restful nights as a Super Sleeper?
Changes in Sleep Patterns
As we age, various changes in the body can affect how we sleep. You may notice that your healthy sleep habits begin to shift, with earlier bedtimes and earlier wake-up times becoming more common. This shift in your sleep-wake cycle, known as an advanced sleep phase, is a natural part of aging.
However, aging doesn’t have to mean poor sleep. Many of the changes, such as lighter sleep or waking up more frequently during the night, can be managed with small adjustments to your lifestyle and sleep environment.
Melatonin and Light Exposure
Melatonin, the hormone that helps regulate sleep and wakefulness, decreases with age. From around the age of 50, your body produces less melatonin, which can affect the strength of your evening cue for sleep and cause shifts in your sleep schedule.
One of the best ways to boost your melatonin signal is by getting plenty of natural sunlight, particularly in the morning. Morning light exposure helps set your internal clock, signalling your body when it’s time to be awake and triggering the release of melatonin 12-14 hours later to prepare for sleep.
Try to get at least 10 minutes of natural light as soon as possible after waking. If you’re sipping your morning coffee indoors, consider moving outside to soak up some sun. Even on a cloudy day, outdoor light is much more effective at stimulating melatonin production than indoor light.
At night, bright lights—especially blue light from screens—can interfere with melatonin production. Dim the lights after 7 pm, and avoid using bright overhead lighting in the hours leading up to bedtime. Instead, opt for soft, warm lighting from floor lamps or dimmer switches to help signal to your body that it’s time to wind down.
With less melatonin on board, you may not have such a strong evening cue for sleep and the timing of your sleep may start to change. You might notice a natural shift in your body’s preferred sleep schedule, going to bed earlier and waking up earlier. This is a normal part of aging.
Maintaining Your Sleep drive
Your sleep drive, or the pressure that builds up throughout the day making you feel sleepy at night, can weaken with age. Part of this is due to changes in activity levels—older adults tend to be less physically active than they were in their 20s or 30s, and that can reduce the natural drive for sleep.
As a Super Sleeper, you likely already know the value of daily physical activity in maintaining good sleep quality. Regular exercise not only promotes deeper sleep but also makes it easier to fall asleep. Aerobic activities like brisk walking, swimming, or cycling are particularly beneficial for sleep health.
Aim for at least 30 minutes of moderate exercise each day, but be mindful of timing—intense exercise too close to bedtime can actually have the opposite effect and make it harder to fall asleep.
If you’ve been less active recently and have noticed a dip in your sleep quality, gradually adding more movement into your day may help. Even light activities like gardening, stretching, or a gentle walk can make a difference.
Watch Out for Sleep Disruptors
As you age, certain habits can become more disruptive to your sleep drive. These include taking long naps during the day, falling asleep on the couch, going to bed too early, or consuming caffeine late in the day.
If you’re finding it harder to fall asleep at night, consider the following tips:
Avoid long naps. If you need a nap, keep it short—20 minutes—and try to nap no later than early afternoon.
Don’t let the couch lull you to sleep. Falling asleep on the couch can make it harder to fall asleep once you move to bed. Try to avoid dozing off before your actual bedtime.
Go to bed when you feel sleepy, not bored. If you go to bed too early, you might find yourself tossing and turning. Engage yourself in a light activity in the evening, like reading a book or taking a short walk.
Cut back on caffeine. Caffeine has a half-life of about six hours, so try to avoid it after 11 am to ensure it doesn’t interfere with your ability to wind down.
After all, sleep health is one of the best investments you can make in your overall health and well-being, ensuring you stay at your best no matter what life throws your way.