Have you started waking up earlier in the day, or waking up more often throughout the night? Or perhaps you’ve noticed that you’re getting fewer hours of good sleep, resulting in you falling asleep throughout the day. As we age, getting a good night’s rest can get harder, but don’t worry – we’ve listed our tips for having better sleep.
How Much Should You Be Sleeping?
But before we delve into our tips, it’s good to know how much we should be sleeping. The simple answer is that there’s no “correct” amount. The amount of sleep you need to feel well-rested and live a healthy life is dependent on a number of factors. Still, experts recommend that adults get at least 7 to 9 hours each night, so you should aim for something within that ballpark.
Our Tips for a Good Night’s Rest
- Keep a regular bedtime. This is something that’s easier said than done, but try to get to bed and get up at the same time each day. Keep this routine up even on the weekends, so that your body has a chance to get used to it.
- Get cozy with a warm bath. The change in body temperature that occurs when you get out of the tub helps you feel tired. This routine also lets you relax and take it slow, prepping you well for a relaxing sleep.
- Calm down before bed. Have a sleep routine that starts even before you hit the bed. Keep the lights low and turn off your electronic devices at least an hour beforehand. Do something that helps you unwind – whether it’s reading a good book or listening to some soothing music.
- Keep the bedroom for bed. If you find that you’re still up 20 minutes after heading to bed, get up. Train yourself to think of your bed as a place for sleep, and not a place for tossing and turning in frustration. Head back to bed once you feel sufficiently tired.
- Avoid afternoon naps. Sleeping throughout the day makes you more likely to keep up at night.
- Avoid alcohol and caffeine close to bedtime. Even a small amount of both can make it more difficult to both fall and stay asleep. Remember that coffee is not the only caffeine culprit – caffeine can be found in certain candies, tea, and other beverages.
- Drink less fluid at night. Waking up to head to the bathroom is one way that your sleep gets interrupted.
- Keep active during the day. Consider a regular schedule of fulfilling activities during the day so that you’re tired out when the night comes. A daily exercise routine is highly encouraged, although not within 3 hours of your bedtime. If you have the opportunity, why not start a daily walking routine through your local park?
- Sunlight to sleep tight. Heading out in the sun each day not only provides you with vitamin D, it sends a signal to your body so that it knows when to be up and when to head to bed. Remember to keep safe with proper sun care!
Sleeping well can sometimes be a matter of habit. If you’re finding difficulty sleeping, try and keep up with our tips until you’ve developed a routine that works for you.