How Older Adults Can Improve Their Sleep Naturally
Photo source: FMT
A good night’s sleep is essential at any age, but as we get older, it can sometimes become more challenging. Changes in sleep patterns, medical conditions, and lifestyle habits can all affect rest. If you’re finding it harder to fall asleep or stay asleep, these simple tips can help you get better quality rest and wake up feeling refreshed.
Stick to a Sleep Schedule
Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Try to maintain a consistent routine, even on weekends, to encourage better sleep patterns.
Create a Relaxing Bedtime Routine
Winding down before bed can signal to your body that it’s time to sleep. Activities like reading a book, listening to calming music, or practising deep breathing can help you relax and prepare for rest.
Make Your Bedroom Sleep-Friendly
Ensure your bedroom is quiet, dark, and at a comfortable temperature. Investing in blackout curtains, a supportive mattress, or earplugs can make a big difference in improving sleep quality.
Watch Your Caffeine and Alcohol Intake
Caffeine and alcohol can interfere with sleep, especially if consumed later in the day. Opt for herbal tea or warm milk in the evening instead of coffee or wine.
Stay Active During the Day
Regular physical activity can promote better sleep, but try to finish any vigorous exercise at least a few hours before bedtime. Gentle activities like walking or stretching can be beneficial.
Limit Screen Time Before Bed
The blue light from phones, tablets, and TVs can disrupt melatonin production, making it harder to fall asleep. Try to turn off screens at least an hour before bed.
Manage Stress and Anxiety
Worry and stress can keep you awake at night. Practising relaxation techniques such as meditation, journalling, or gentle yoga can help calm your mind and improve sleep.
You can enjoy more restful nights and wake up feeling energised by making small changes to your routine and environment. Sweet dreams!
