Sleeping sounds simple enough but it is sometimes difficult to do when you’re restless. Hours of tossing and turning in bed, thoughts racing through your mind, and before you know it, it’s morning and now you’re tired and frustrated. It’s an awful way to start the day. What’s worse is that this becomes more of a common issue as you age as it is tougher for older adults to fall asleep and stay in a deep sleep. Want to stop all these troubles and get a good night’s rest? Here are some tips and tricks that can help you sleep better at night.
Remove Stresses in Your Life
Life is full of ups and downs and sometimes the downs seem to pile up and cause a major headache. Accumulating stressful experiences can impact your sleep negatively. In fact, stress is the biggest contributor to insomnia in older adults. Fortunately, there are many ways you can remove such stresses in life. Participate in mindful activities like yoga, meditation, and morning walks to help yourself relax. A senior living community is also the perfect living arrangement to remove major stresses like household bills and daily chores while having access to the above activities.
Set Up A Sleep Routine
Keeping a routine of sleeping and waking up at the same time every day can vastly improve your quality of sleep. It gets your body comfortable with a consistent sleep schedule, which can persuade it to fall asleep when the time comes. Make sure to reduce nap times in the day as well. Naps that last longer than 30 minutes actually causes grogginess and fatigue in older adults and makes it harder for you to fall asleep at night.
Maintain A Healthy Diet
A healthy diet is not only good for your general health, but it also helps you sleep better. Stay away from foods that are high in sugar or fat as they can worsen your quality of sleep. And while it might seem obvious, reduce caffeine and alcohol intake, especially in the evenings. Both are stimulants which causes the body to stay alert and excited. Caffeine-free tea or warm water is a better beverage alternative to get you relaxed before bed. Also, avoid a heavy dinner as you might find it harder to fall asleep with your body trying to digest the food while you’re in bed.
Create A Conducive Sleep Environment
Your environment is incredibly important in ensuring you can get a good sleep. A bright screen stimulates the part of the brain which keeps you awake. This means that you should turn off your television and put your phone away at least 30 minutes before bed. If you find it hard to fall asleep while lying in bed, grab a book to read instead. You can also enlist the help of ambient sounds and aromatic scents to put you in a sleepy mood. A dark room and cooling yet comfortable temperature is also essential in creating a perfect environment for a restful night.