How My Sleep Quality Improved After Retirement

During my working life I struggled with insomnia in its many guises. Sometimes I had difficulty falling asleep. On other occasions I woke way before the time that cockerels got around to crowing. Even if I slept for a decent amount of time it felt like I’d been awake for most of the night. I was still utterly exhausted. Eventually, I resigned myself to accepting this disruption. I viewed it as a unique aspect of my personality that I’d need to endure along with the daytime fatigue it brought.

However, since retirement, my life has undergone a reset. More often than not, I now enjoy uninterrupted sleep and wake up feeling rested and refreshed. This improvement isn’t merely subjective. My smartwatch, while not entirely precise, provides evidence supporting this positive change. Both my deep sleep and REM sleep, as well as the total hours I spend in the land of Nod, have shown significant improvement.

This enhanced sleep quality may be an indication that my body and mind are benefitting from not having to work anymore. Deep sleep and REM sleep are crucial for various aspects of physical and mental well-being including memory consolidation, mood regulation, and overall cognitive The frequent occurrence of dreams is another positive indicator. I have some funny ones these days. Dreaming is a natural part of the sleep cycle, especially during REM sleep, and this suggests that my sleep cycle is becoming healthier.

So what have I done to achieve this transformation that might be seen as a minor miracle? It’s important to note that there was really no magic wand involved. I attribute this positive shift to specific strategies and lifestyle changes. I’ll share these with you in the hope that I can offer valuable insights if you struggle with insomnia too.

Sleeping Alone

Sleeping with another troubled sleeper compounded the problem so the old man and I now have separate rooms. Rather than marking the death of our relationship it has improved it. We’re much less argumentative if we haven’t kept each other up snoring and tossing and turning. When I sneak into his bed in the morning with our morning cuppas it’s a remarkably harmonious time of day.

What’s more if I do have a bad night I don’t have to worry about disturbing another human being. I can toss and turn all that I like. And if I can’t get back to sleep I make use of my wakeful state. I can read, do puzzles or quizzes or do a bit of writing until I feel tired enough to fall back to sleep again.

Replacing My Mattress

Investing in a new mattress just before retirement when I had the money to do so was a gamechanger. I hadn’t realised how much my old lumpy, bumpy one was affecting my sleep. The Sleep Foundation recommends that you consider replacing your mattress at some time after the six year mark. Although the actual timing of this is indicated by a number of factors, swapping over sooner rather than later is the stand out advice for me.

Now I could recommend the mattress that I bought, a mid price pocket sprung one that I snapped up in a sale. But individual preference pays such an important role that I’d rather not give advice. Testing a few yourself is essential. Also, think about replacing pillows, as personal choice comes into play here too. My massive stack of a mixture of memory foam and feather filled pillows isn’t for everyone!

Reducing Alcohol

A glass or two (or even three) of wine was my go to self medication when I was working. But over time I’ve cut down what I drink so that now on most days I’m fuelled by tea and water alone. This has definitively had a positive impact on my sleep quality. I know this as I’m not yet teetotal. When I partake in an alcoholic beverage it’s definitely worse. Drinking earlier in the day and, of course, in lesser amounts reduces the negative effect although doesn’t completely negate it. Go to the Drinkaware website for ideas about how to cut alcohol consumption.

Taking Antihistamine Tablets

I take over the counter antihistamine tablets at night to alleviate the symptoms of hay fever and other allergies. But they also have the added bonus of helping me sleep. It’s a commonly reported side effect that I’ve put to good use. Seek appropriate advice from a clinician if you think that this might be helpful for you to try.

Reducing and Eliminating Stressors

The major lifestyle change of stopping work has been the most significant contributor to better sleep. With a more relaxed schedule, I can listen to my body’s natural rhythms, free from the worries about my job that once kept me awake. This shift to a more relaxed routine has been the linchpin in achieving improved sleep. While the other measures that I’ve suggested enhance my sleep they wouldn’t have worked without the almighty shift that retirement provided. I slept a lot when I initially stopped work as I was exhausted. But gradually my sleep has settled into pretty regular routine.

Because I’ve learned from past experience I’m much more mindful about re-introducing stressors into my life. I think carefully about whether I have the time or energy to embark on new projects or take on new responsibilities. Sometimes these cannot be avoided. My increased role as a carer for my parents is a good example. It sometimes impacts my sleep. However in a life without conventional employment I can nearly always have a lie in or an afternoon snooze to make up for a disturbed night. I see it as one of the biggest benefits of retirement.

Disclaimer

This post contains links to companies and organisations just because I’m happy with the products or services that they supply or I’m spreading the word about what they do. There may also be affiliate links to Amazon for books and other items that I am personally recommending. If you decide to make a purchase from them, I might get a little bit of commission at no cost to you.