Are you Getting a Full Night of Restful Sleep?
A restful night of sleep can make you feel refreshed, energetic and alert throughout the day. How are you sleeping at night?
A few changes in your daily activities and bedtime routines can help you improve the quality of your nighttime Slumber. Here are some suggestions that may help:
1. Establish a regular bedtime routine. Go to bed and wake up around the same time each day. This helps keep your body’s circadian clock (a 24-hour internal Rhythm affected by sunlight) in rhythm.
2. Exercise about the same time each day. Complete your work out preferably during the day but at least 3 hours before going to bed.
3. Don’t nap too much during the day as this could cause you to have difficulty sleeping at night.
4. Don’t drink caffeinated beverages in the late afternoon as caffeine is a stimulant and could interfere with your sleeping ability at night.
5. Don’t drink alcohol if you’re having trouble sleeping as this can make it more difficult for you to stay asleep.
6. Check out the quality of your mattress. An old, worn out or uncomfortable mattress makes it harder to fall asleep. This may cause you to have back pain or the toss and turn at night and interrupt your rest.
7. Make sure your bedroom is dark and quiet. If someone is in the same room with you and he/she snores, wear earplugs to provide a quiet and peaceful environment.
8. Lock all the doors before going to bed to help you feel safe and secure.
9. Establish a relaxing bedtime routine every night do things that are relaxing to you such as reading or soaking in a warm bath. Try not to watch the late-night news if the violent or disturbing news would affect your sleep.
10. After you go to bed give yourself 15 or 20 minutes to fall asleep. If you are unable to sleep then get out of bed and do some relaxing activities as described above.
11. Try listening to some peaceful music before bed. This may help relax you enough to promote sleep.
12. People 50 and older need about 7 to 9 hours of restful sleep every night. If deprived of this, adults are at an increased risk for memory problems, attention problems, and depression.
13. As people age their rest patterns change. Older adults usually go to bed earlier at night and wake up earlier in the morning. If you feel tired in the early evening go to bed rather than taking a nap in a recliner or chair. This Behavior could disrupt your sleeping quality.
14. Your problems could also be due to a disorder. Some, diseases that may interfere with sleep among older adults include insomnia, apnea, snoring, movement disorders.
A good night’s rest is essential to your help if you have been having problems for three or more weeks consult your Healthcare professional to see if there’s a medical reason for your insomnia. Seeking the advice of your trusted health care professional may be just what you need to help you get a restful night’s sleep which will hopefully increase your energy and the quality of your life.
Disclaimer: this information is not intended to replace a one-on-one relationship with a qualified Healthcare professional and is not meant as medical advice.