How to Improve Your Sleep Routine
The Centers for Disease Control and Prevention says that adults need seven or more hours of sleep each night to maintain good health. If you find that you’re struggling to get those hours, it may be time to examine your sleep routine. Cultivating good habits may be the ideal way to regain your ability to routinely enjoy a good night’s sleep. The following tips can help.
Embrace Consistency
If you want a healthy sleep routine, embrace consistency. Make it a point to get up and go to bed at the same time every day. Don’t change your schedule on the weekends. Instead, stick to a uniform schedule to consistently reinforce your body’s sleep-wake schedule.
Design a Bedroom for Sleeping
Today’s world celebrates multitasking, but there’s something to be said for simplicity. Design a bedroom for sleeping. Create a space that is restful and relaxing by doing the following:
- Remove electronics.
- Limit the amount of light so that you’re able to fall and stay asleep.
- Reduce clutter. It can add to anxiety.
- Install comfortable bedding.
- Consider using a sound machine or fan to block out noises that might disturb your sleep.
- Keep the room cool.
Be Mindful of Menus
An upset stomach can make sleeping tough, so be mindful of what you eat each day. Avoid going to bed when you’re too hungry or too full. Avoid spicy or fatty foods. Don’t consume caffeine late in the day. Eat dinner a few hours before bed so that your body has time to digest your meal. Finally, limit the amount that you drink after dinner so that your bladder won’t wake you during the night.
Get Moving
Being active during the day can help regulate your body’s internal clock. Even a simple walk around the block each afternoon may make it easier for you to fall asleep and slumber soundly at night.
Manage Worries
It’s no secret that stress interferes with sleep. Managing your stress with meditation, exercise, therapy, journaling, an artistic outlet, or some other method may help you rest better.
Check Medications
Health conditions and the medications used to manage them are often to blame when people struggle with sleep difficulties. Since older adults tend to have more health issues and take more medications, this could be part of the reason why they frequently battle sleep issues. Fortunately, a talk with your healthcare provider can deliver relief. Tell your doctor or pharmacist that you’re having trouble sleeping. Ask if any medications that you’re taking may interfere with slumber. Don’t forget to include over-the-counter medications and supplements in your discussions.
Establish a Bedtime Routine
The idea of establishing a bedtime routine may seem juvenile. After all, a bedtime routine is something parents do to coax their kids to go to bed without a fuss. However, it’s also a strategy that you may find helpful if you’re wondering how to improve your sleep routine. That’s because going through familiar steps each night tells your mind and your body that bedtime is approaching. It’s a trick that works for people of all ages. As a result, adults can design their own bedtime routine with relaxing activities that they enjoy (putting on cozy pajamas, drinking warm non-caffeinated tea, dimming the lights, reading a book, etc.). Then, they can follow it faithfully and appreciate the benefit of slipping into sleep more easily.