Many people toss and turn in bed, often unable to quiet the rush of thoughts in their heads. When they wake up in the morning, they feel fatigued, achy, and devoid of any energy needed to get through the day. Sleep is a vital element of our overall health, regardless of age.
However, as you advance in age, it may become more difficult, not just to fall asleep, but also to retain the deep sleep necessary to recharge your mind and body after a long day. In fact, according to new research, people of advanced age tend to experience less uninterrupted sleep.
So, what can you do to ensure that you are getting the best sleep possible? It all starts with improving your sleeping habits. Here are some pointers you may find helpful.
Reduce Stress
Life has an uncanny ability to toss us curve balls when we least expect it. Increased stress levels are, amongst other things, caused by monthly bills, turbulent work situations, family conflicts, and medical difficulties, all of which can have a bad effect on your sleep. One of the primary causes of insomnia in aged adults is stress.
Fortunately, there are a lot of options for lowering your stress levels. Activities like yoga and exercise can help you relax and feel better. If you find that your mind is the busiest immediately before bedtime, try meditating for 10 minutes to calm down and clear your thoughts. Even something as simple as confiding in a friend, or family member, might make you feel less stressed and anxious.
Maintain a Sleep Routine
The mere act of sticking to a routine can improve the quality of your sleep. Sticking to a regular sleep schedule implies restricting your daytime naps. Extensive or numerous naps make it more difficult to fall asleep at night. If you feel the desire to nap, restrict it to less than 20 minutes to prevent upsetting your normal sleep patterns.
Make Your Bedroom a Conducive Space
It’s also crucial to consider your surroundings when it comes to getting a good night’s sleep. Would you be able to get a good night’s sleep in a room filled with light and noise? Probably not. Make your room dark, quiet, and chilly to induce sleepiness and remain deeply rested. This is a result of the darkness relaxing your mind and the colder ambient temperature serving as a natural indication for your body to rest. This sort of atmosphere conditions your mind and body to sleep. The next time you’re tossing and turning in bed, take a few minutes to observe whether any lights, sounds, or the ambient temperature might be keeping you awake.
A Healthy Diet
The quality of sleep you receive at night can also be seriously affected by your diet. To begin, try to stay away from meals that are heavy in sugar or fat, as well as drinks such as coffee and alcohol. You should also avoid eating large meals in the evenings, since heavier meals become more difficult to digest as you advance in age. You may not be sleeping well if you consume large meals late at night, as your body is physically attempting to digest your food.
