There are many reasons you can start to experience a reduced quality of sleep as you age. From more frequent bathroom trips to worries over social involvement and lifestyles, you can find that you are still tossing and turning hours after you have gotten into bed. This can have a negative impact on your overall health & wellness.
In this article, we share with you some top tips to get better sleep in your 60s and beyond!
Prepare A Conducive Environment for Sleep
If you find yourself being very active in the hours before bed, this may be what’s causing your insomnia. A few hours before bed, avoid looking at bright screens such as watching TV or using your smart devices. Some relaxing activities you can do is read a book or listen to music.
In addition, it will help to install low wattage bulbs in your bedroom and introduce some coming essential oils into your living space. These steps can go a long way towards promoting a relaxed mood for sleep.
Watch What You Eat
We all know that breakfast is the most important meal of the day and you should eat less at dinnertime. Ask yourself this: what do you typically have for dinner? Are you having heavy meals that make it hard for you to fall asleep? You should be having your dinner at least three hours before going to bed. If you are hungry at night, opt for a light snack such as a bowl of cereal or a bowl of yogurt. Avoid taking caffeine in the hours before bedtime.
Practice Relaxation in Your Waking Hours
Everyone has stressors and things they worry over, but if your anxiety is keeping you up at night, this is a sure sign that something needs to change. If you find that you are so stressed out that you can’t fall asleep, consider practicing relaxation in your waking hours. You can do so by introducing a calming activity to your daily routine, such as yoga, dancing, or meditating.
Follow a Familiar Daily Routine
As much as possible, you should try to go to bed and wake up at the same time every day. Try to avoid disruptions to your daily routine. You can introduce some structure to your life by taking part in a class, volunteering or engaging in physical exercise at a regular time each week. This way, your body will become accustomed to your routine and start to wind down around the time you typically go to bed.
Transition to Senior Living at TerraBella Windsor Lake
One common thing that older adults stress about is that of long-term care. If this is something that’s keeping you up at night, consider making the move to an active independent retirement community, where you can find all the amenities and services you need right onsite. In addition, you will have access to a wide range of socialization opportunities when you are surrounded by peers who are close in age to you!