Getting adequate rest is one of the most important factors to maintain a healthy lifestyle. Despite conventional wisdom, older adults need a comparable amount of sleep as younger adults. With age, falling asleep may prove to be a challenge that can lead to stress. Health concerns like restless leg syndrome, sleep apnea, and menopause can all lead to sleep disruptions but there are tips to get better sleep that you can try to combat insomnia.
Staying active during the day lets you manage stress and eliminate the restless energy that is keeping you up at night. Tire yourself out during the day with a good exercise routine that matches your ability and you can look forward to a good night’s rest later in the evening.
Avoid Afternoon Naps
Sleeping during the afternoon may confuse your sleep schedule. This will make it much harder for you to fall asleep during the night.
Reduce Intake of Caffeine, Alcohol, and Nicotine
Anything that acts as a stimulant like caffeine, alcohol, and nicotine can contribute to sleepless nights. Try switching to decaf coffee or herbal teas if you find yourself craving caffeine in your regular cup of coffee.
Soaking up the Sun
Getting fresh air and sunlight during the day helps calibrate your internal body clock. This lets your body differentiate your awake hours from your sleeping hours so you can easily fall to sleep at night.
Limit Noise and Light
When it is time for bed, limit noise and light in your sleep environment. This creates a conducive sleep environment that can support a good night’s rest. Avoid lights and sounds wherever possible and if you are accustomed to falling asleep to the television, try switching to reading a book instead.
Avoid Excessive Liquids
Drinking too much liquids before bedtime can cause you to run to the bathroom several times at night. This can lead to interrupted sleep which will prevent you from getting a well-deserved night’s rest. If you must, drink large quantities of water at least four hours before bedtime if possible.
Keep a Regular Bedtime Routine
Set a sleeping schedule that is helpful to train your body for regular bedtime. Stick to it and you will notice that you will get tired around the same time every night without even having to think about it.
Calm Your Mind Before Bedtime
Anxiety is tricky but you can eliminate the stress in your mind by practicing mindful techniques. Try meditation or listening to soothing music before bedtime at a low volume. These relaxing activities can help you to relax before bedtime and fall asleep much more easily.
Dedicate Your Bedroom Only for Sleeping
Reserve your spick and span bedroom only for sleeping to create a positive sleep association. This will help to promote an easy connection by your brain to get your body ready for sleep as soon as you head to the bedroom.
Stay Away from Electronics Before Bedtime
Cell phones give off glowing light which can prevent you from falling to sleep easily. It is recommended to put away your gadgets at least 30 minutes before bedtime.