Tips for getting a restful night’s sleep:
Getting a good night’s sleep is highly important to functioning well during the day. This is especially the case for seniors. The difference between restful sleep and a restless night can mean loss of energy during the day and can even increase your risk for chronic conditions such as high blood pressure, heart disease and even stroke. Here are some great tips for helping you get the best quality of sleep you can during the night.
Take a look at your sleep environment
Your sleeping area should be set up for relaxation. Keep the space quiet and dark and at a cool temperature. Blackout window treatments, a soothing sound machine or even earplugs can help reduce outside light and noise and help you become more relaxed in the evening. Keeping your temperature too high can also make it difficult for your body to relax. Turn the temperature down a few degrees to ease your body into sleep. Don’t forget to turn off the computer and TV screens as well.
Keep a regular night time schedule
Sticking to same bedtime on a regular basis and rising at the same time each morning helps your body recover properly every night. Keeping the same daily sleep schedule will help keep the natural rhythm of your body in check. You also should keep the same schedule on holidays and weekends when you may be more tempted to stay out later or sleep in.
Make your sleeping area an electronic free zone
You may be tempted to bring your smart phone, tablet or other electronic device to bed because you think it helps you dose off and fall sleep easier however many studies have shown that using these devices right before bed can cause problems with your quality of sleep. If you must have your devices near you be sure to set the do not disturb or sleep mode for the night and always put them face down so that the light will not bother you. If you read on your tablet then use a night time setting or turn the brightness down on the display so that the light is not quite as bright.
Avoid trouble falling asleep
If you lay your head down on the pillow but you’re still feeling restless and begin tossing and turning you are not setting yourself up for a good night’s sleep. If you’re too anxious and stressed out before bedtime it may be better to get up and move around or do a low level activity to relax your body and mind. Using up a little bit of energy by reading, doing a simple chore or even a hobby for a bit of time can help ease tossing and turning at bedtime.
Getting a good night’s sleep is imperative to being able to do things that you want to during the day without feeling exhausted or tired. It also can help reduce the risk of certain diseases. Follow these tips and you will be on your way to getting a restful sleep every night so that you can enjoy everything you want to during the daytime.