Getting a better night’s sleep becomes increasingly important as we age and provides numerous benefits. Better sleep helps ward off disturbed sleep, waking up tired, and insomnia. It is also an important factor when it comes to a senior’s physical and emotional health. Sleep helps repair our bodies each night and improvise our memory and concentration. If you’re looking to improve your quality of sleep, read our 5 helpful tips below.
Stay Active During the Day
If you exercise for as little as 30 minutes each day, this can help you get a better night’s rest. As we exercise, our bodies release chemicals that allow us to sleep better. Make sure you stay active during the day so you can be restful at night!
Set a Bedtime Routine
Set a bedtime routine and try to go to sleep right around the same time each day, and yes, that includes the weekends! Doing this helps to regulate your body’s sleep schedule. Before bed, you can also try a soothing sleep routine, whether it’s meditation, listening to music, or taking a bath.
Go to Bed Earlier
If you’re struggling to get enough sleep, it could be that you need to try one simple thing: Going to bed earlier. Adjust your bedtime by one or two hours to go to sleep earlier. It can make a huge difference in your restfulness.
Minimize Distraction in the Bedroom
Minimize any distractions in your bedroom by keeping the room, dark, quiet and cool. Avoid using devices such as your phone, a TV, computer, or tablet so that your brain can associate your bedroom with only two things: Sleep and relaxation.
Limit Items Before Going to Sleep
For better sleep, we highly recommend not consuming caffeine when it’s too late in the evening or close to your bedtime. Caffeine can cause disturbed sleep! In general, try limiting the number of liquids consumed before bed to avoid early morning bathroom breaks. Likewise, you’ll also want to skip out on large meals and too much sugar before going to sleep as they can cause wakefulness and/or indigestion.
If you would like more advice on how to get a better night’s sleep, Home Care Assistance’s experts standing by to help! Call us today for guidance and to learn about our specialized senior care programs.