Sleep is essential for health, especially as we age. Many things can interfere with the sleep patterns of an adult. According to Sleephealth.org, "It is estimated...
Are you having trouble sleeping at night? A night of deep and healthy sleep is essential so that your body can rest and recuperate. If you find this challenging, then it's best to look for ways to help you sleep better. Read on and discover our top ten tips on how to improve your sleep and daily life.
1. Set a routine to your sleeping time
Always make sure that you have a routine set when it comes to sleeping. This way, your body will automatically fall in-line with the set pattern and want to sleep at the right time. You can do this by heading to bed early and staying in bed until you fall asleep.
2. Use your bed only for sleep
Don't lay on your bed throughout the day; only use it as you go to sleep. If you stay on your bed all day, it will be more difficult for you to sleep. Avoid the bed at all costs and only sink into it when it's time for sleep.
3. Avoid caffeine
Keep your cup of coffee for only mornings if it's essential for you. By the afternoon, try not to indulge in caffeine so that your body can relax when it's time to sleep.
4. Get daily exercise
When it comes to senior living, make sure that you get your exercise done early in the day. Don't wait until late in the evening. Go out for your workout in the afternoon or morning so your body is not too energized to sleep at night.
5. Don't over-indulge in daytime naps
Sleeping during the day is the norm for some seniors. But, don't over-indulge. Keep naps limited to 1-hour maximum to avoid sleepless nights.
6. Read before you sleep
If you find it difficult to sleep, maintain a habit of reading a book before you sleep. This can help make sure that you doze off more quickly.
7. Keep your electronics away
Stay away from electronics before going to sleep. You don't want to ruin your sleep routine by keeping things such as your phone or TV around to distract you a night. Not only that, but the blue light from these devices can worsen your sleep.
8. Sleep in a quiet, dark, and comfortable room
Try to make sure that you're sleeping in a quiet, dark, and comfortable room. This can affect your sleep quality a lot! That doesn't only mean turning the lights off. Consider purchasing blackout shades to block out natural light while you are trying to sleep. Also, remove items such as digital clocks that might shine line at night.
9. Maintain a balanced diet
Eating healthy can make sure that your body is working efficiently, leading to feeling good throughout your day. This also promotes better sleep and helps you in maintaining a good night's sleep.
10. Try sound therapy
Experts suggest that adding light music that only has 60 to 80 beats per minute can help people fall asleep better. Add a fan or some light music that you can easily sleep to at night to improve your sleep.
Practice these techniques and see how much difference they make in your sleep cycle. Not only will you be able to sleep properly, but you will also see an improvement in your sleep quality.