Get Better Sleep with these 10-Senior-Friendly Tips
Get Plenty of Exercise
Staying active during the day is a great way to manage stress and get rid of the restless energy that might keep you up at night. Tire yourself out with a workout that matches your ability level and you may be able to look forward to a more restful snooze.
Avoid Afternoon Naps
Depending on your body’s internal clock, sleeping during the afternoon can confuse your sleep schedule, making it harder to fall asleep at night.
Cut Back on Caffeine, Alcohol and Nicotine
Partaking in anything that acts as a stimulant can contribute to sleepless nights. Try drinking decaf coffee or herbal teas if you find yourself missing your routine cup of coffee.
Get Lots of Sunlight
Getting fresh air and sunlight during the day can calibrate your body’s internal clock to differentiate your awake hours from your sleeping hours.
Limit Noise and Light at Night
Creating a calm sleep environment can be conducive to a good night’s rest. Avoid lights and sounds wherever possible. If you’re used to falling asleep to the TV, try reading a book instead.
Don’t Drink Before Bed
Drinking right before bedtime can send you running to the bathroom several times at night, leading to interrupted sleep. Skip drinking large quantities of water before bed, if possible.
Keep a Regular Bedtime
Setting a sleeping schedule can be helpful to train your body for bedtime. If you stick to it, you may notice that you’ll get tired around the same time every day without even thinking about it.
Calm Your Mind Before Bed
Anxiety is tricky, but with mindfulness techniques, you can help quiet the stress in your mind. Meditation, reading positive affirmations and listening to ambient noise at a low volume are all ways to help release and relax before bed.
Use Your Bedroom Just for Sleeping
Reserving your bedroom just for sleeping can help create a positive sleep association. That means whenever you slip into bed at night, your brain will make the connection that it’s time to go to sleep.
Stay Away from Electronic Devices at Night
Phones are wonderful tools for staying connected, but the glowing screen light and worrisome news updates can create obstacles on the way to a good night’s rest. The National Sleep Foundation recommends that it’s best to put your phone away 30 minutes before bedtime.
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