Lack of sleep can have severe effects on your health and overall wellbeing. If you have ever had a bad night or are unable to get enough sleep, you then know how derailed one can be the following day. According to sleep experts, the average adult should get at least 7 hours of sleep every day. Anything less than this can lead to both mental and physical health problems. This is because our bodies and mind only self-repair and regenerate when we sleep. It is also while we sleep that the brain processes and stores the various memories collected during the day. This explains why we wake up feeling tired and derailed after a bad night. Outlined below are a few tips and ideas to better sleep and sleep patterns.
Common Sleep Problems Synonymous with The Elderly
Many people’s sleep quality declines as they get older. This can be even worse due to a medical condition, pains, certain medications, and even lifestyle. You, however, do not have to live a miserable life from lack of sleep; making a few lifestyle changes and tweaks can help. Here are a few ways how.
1. Create A Bedtime Routine
Preparing your mind and body for bedtime can have a significant effect on your sleep quality. Sleep experts recommend creating a bedtime routine to help the body slow down and relax, creating the perfect mood for sleep. The routine doesn’t have to be complicated; it can be as simple as dimming the lights, taking a hot bath, and listening to relaxing music before hitting the blankets.
It would also be advisable to avoid anything that would increase your heart rates, such as watching terrifying or thrilling TV programs and films. On this note, it wouldn’t be advisable to use electronic devices (TV, smartphones, video games, etc.) 1-2 hours before bedtime. These devices produce blue light, which might interfere with your ability to fall asleep.
2. Watch what you eat/drink before bed
Some foods and beverages may contain compounds (stimulants) that make getting sleep almost impossible. Chocolate, coffee, tea, and even beer contain some stimulants; hence not recommended a few hours before bedtime. You might also want to avoid some of these foods after lunch hour too. Drinking too much water (or beer) will force you to take up repeatedly to go to the loo; hence not recommended either. Consider eating foods known to promote/induce sleep, such as herbal teas, warm milk, turkey, etc. You might also want to have your supper at least 3 hours to bedtime and only snacks if you have to.
Having your super early allows for enough time for digestion, lowering the risk of indigestion or heartburn. Be wary of foods that might trigger indigestion and avoid them, especially towards bedtime.
3. Ensure The Bedroom Is Cool Enough
Your bedroom needs to be cool enough to promote sleep, not too hot nor too cold. Cold can make falling asleep harder, and so is a higher temperature. Sleep experts thus recommend setting the thermostat at around 22 degrees Celsius in the bedroom for optimal experience and good sleep. If your bedroom feels warmer than necessary, you can wear loose clothes or sleep naked. If too cold, consider putting on warm pajamas and socks to bring your body temperature up.
Taking a warm shower or bath before hitting the blankets can also help induce sleep as well. If it’s cold outside, then consider investing in thick curtains to help keep the cold temperatures out and warm in.
4. Invest In a Comfortable Bed
The wrong (uncomfortable) bed can make sleep elusive even in the correct settings. You’ll want to ensure your bed can support your physical form and structure. Take a look at which 2022 hybrid mattresses to choose. You’ll also need comfortable beddings for both the winter and summertime. A warm blanket is ideal when it’s cold, and a lighter one for the warm summer weather.
Many people have a habit of turning off the central heater when retiring to bed. Although doing so might help keep your energy bills low, don’t do so at the expense of a good night’s sleep. At best, leave the central heater on, but the temperature is set to just warm enough. If leaving the heater on isn’t an option, then consider wearing heavy but comfortable clothes to bed. For those in warmer climates, wearing light with lighter blankets can also help promote sleep. Invest in quiet fans to help circulate air and keep the bedroom cool.