In our senior years, getting a goodnight's rest is as vital as it was in our youth. Sleep patterns change with age. If slumber eludes you, there are ways to reach the Land of Nod, Home Care Arlington has listed down for you below;
Give Yourself a Bedtime
The Mayo Clinic asserts that adults need 7-8 hours of sleep nightly. Going to bed and getting up on a regular schedule get your body into a normal sleep rhythm. When you establish asleep/waking schedule, follow the routine 365 days a year.
Don't Go To Bed On A Full Stomach
Stop eating and drinking at least two hours before bedtime. Going to bed with a full stomach can cause discomfort that interferes with sleep.
Avoid Caffeine, Alcohol, and Tobacco Before Bed
Despite making you feel tired, alcohol disrupts the sleep cycle. Alcohol, caffeine, and tobacco are stimulants that increase the heart rate. Going to bed relaxed yields you the best night's sleep.
Optimize Your Sleep Environment
Keep your bedroom cool enough to be comfortable. You want your sleeping area to be as dark as possible. Room darkening shades block outside light from coming through the window. If you are a light sleeper, try sleeping with earplugs. Use an alarm clock that is non-light emitting.
Limit Screen Time
The light from electronic devices disrupts the circadian rhythm that tells the body when to sleep and wake. The blue light from screens interferes with the production of the sleep hormone melatonin. Don't watch TV, use computerized devices, or play video games in the bedroom. Shut off the devices two hours before retiring for the day.
No Daytime Dosing
Not napping during the day may be easier said than done. If you must snooze during the daylight hours, limit your nap to 30 minutes. For better nighttime slumber, try to stay awake all day.
Get Some Exercise
The National Institute of Health suggests adults exercise five days a week for 30 minutes a day. Physical activity improves sleep.
• Promotes restorative deep sleepExercise counters sleep disorders like insomnia. Three hours before bedtime, limit your physical activity as much as possible.
Put Your Mind At Peace
Taking your cares and worries to bed causes the brain to release hormones that make you more alert. One way to relax your mind is to write your negative thoughts down before going to bed. Focusing on controlling your breathing induces relaxation. Use visualization (go to your happy place) to imagine yourself in a serene environment.
Unwind Before Bed
Arlington Home Care highly suggests seniors adopt a means of relaxing both body and mind before settling down to repose. You might soak in a warm tub, read, or listen to soothing music. Use soft lighting to prepare for bed.
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