If you’ve been finding that it’s harder to get to sleep each night, you’re not alone. As we age, stress, chronic pain, and other health conditions can affect how much sleep we get and how long we stay asleep during the night. Even as you age, you still need between 7-9 hours of sleep every night, so it’s important to get the most fulfilling rest you can regularly.
Here are five ways to improve your sleep as you get older.
Stick to a Sleep Schedule
Create a sleep schedule for yourself so you can fall asleep around the same time each night. This will condition your body to relax at the right times and keep you in sync with your natural circadian rhythm. It’s best to stick to your schedule even on the weekends or when you’re on vacation to prevent sleep disturbances during the weekend when you may need to be more alert for work and family obligations.
Try Giving Up Caffeine
If you find that it’s hard to get to sleep at night, you may want to skip your morning cup of coffee. If you drink coffee throughout the day, this could be keeping you up at night as well. Keep in mind that caffeine is found in more than just coffee. Certains teas and sodas are caffeinated as well and stimulate your body, which makes you stay awake longer than you’d like. If you can’t go without your morning coffee, make sure you stop consuming caffeine at least four hours before bed.
Practice Healthy Habits
Maintaining a healthy lifestyle is essential for fulfilling sleep. If you smoke, try to kick the habit as soon as you can. Tobacco has an energizing effect on the body, and even though you may smoke to relieve anxiety, you may find that you smoke more during the day when your mind needs to be alert and can’t fall asleep at night. Smoking also harms your internal organs and heart rate and can ruin your overall health in the long run. You should also avoid drinking cocktails or other alcoholic beverages too close to bedtime. Wine or liquor may temporarily relax your body, but you may wake up several times during the night. A healthy diet that is rich in nourishing fats and antioxidants is essential for enhancing your body’s immune system and keeping you from getting too sleepy in the daytime.
Get a New Bed
A bed frame and mattress with advanced technology and features that increase your comfort will help you get to sleep faster and stay asleep longer. To improve your sleep, try the dm9000s adjustable bed, which allows you to adjust your head and feet elevation, massages your joints, and supports your back. This will help you position your body in a way that relieves pressure on your muscles and bones so you can feel more relaxed and fall asleep quicker. You can also get pillows that are designed to keep your head from being too low or elevated during sleep so you can avoid neck pain.
Create a Bedtime Routine
About an hour before your bedtime, stick to a routine that will calm your mind and body. Take a relaxing bubble bath and read a few chapters of your favorite book. Play nature sounds or tranquil music in your room to soothe your mind and body. Purchase an oil diffuser, along with essential oils like chamomile and lavender. Smelling these scents in your room soothes your body and mind for sleep. Turn off all your mobile devices and your television before going to bed as well. The light from these devices can interfere with your sleep by prompting your brain to stay awake. If you prefer the room warmer or colder, adjust the temperature a few minutes before going to bed. You can also turn on a white noise machine before falling asleep to keep your body in a relaxed state.
It’s important to pay attention to your sleeping habits as you get older to ensure your body is getting the rest it needs. Adequate sleep makes you feel refreshed and helps you avoid health issues so you can feel your best for years to come.