7 ways to improve sleep quality as you age

sleep quality

Believe it or not, we all need a different amount of sleep each night.

sleep qualityWhen we’re young, it’s generally easy to get catch some sleep, but as we age, we can find ourselves waking up in the night and reverting to a necessary daytime nap. There are no end of reasons for struggling to sleep, from stress to illnesses. Luckily, there are things you can do to get a better night’s sleep and keep yourself feeling as fit as a fiddle.

1. Get the right mattress

Just like failing craftsmen blame their tools, the first place to look is your mattress. Having the correct style of mattress is important for keeping good posture, staying comfortable, and promoting a full night’s sleep. You don’t have to break the bank to get the right one because you can easily find the best budget mattress from a top retailer. Arguably, the best mattress to get is memory foam because it will support all of your pressure points.

2. Find a routine

Life can make it difficult to stick to a routine but going to bed at the same time every single night, including the weekend, will help your body and mind settle. Obviously, life doesn’t always work like that and you might end up breaking your own rules, so it’s okay to cut yourself some slack here and there.

3. Create a sleep zone

Try not to spend a lot of time in your bedroom when you are not sleeping. Training your mind to associate your bedroom with sleep is a good way to ensure you get a sound night’s sleep. If you find yourself waking for a longer period than 20 minutes, get up and out of your bedroom – only head to bed when you feel you are ready to sleep.

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4. Take on fewer fluids

When you’re going to sleep, try not to drink too many liquids; this goes for water and alcohol. If you drink too much water before bed, you can find yourself running back and forward to the toilet, and heaven forbid you wake up in a puddle. The same goes for alcohol, as it can cause you to wake up during the night when the effects wear off.

5. Calm it down

Try not to watch TV or stare at screens right before you sleep. Do something relaxing like read a book or listen to music. This will help your mind calm down and adjust to the world of sleep. Whatever you end up doing, keep away from your screen as they are non-conducive to sleep.

6. Get outside

It is also important to train your body that your bedroom means sleep and teach your mind that sunlight means being awake. Therefore, get yourself outdoors for some fresh air every single day – not only will it work wonders for your mental health but it will help you to nod off better.

7. Take a warm bath

Warm baths are great. Not only will they help you with any niggling aches and pains you’ve got by opening your capillaries, but when you get out of the bath, you’ll find that you feel tired and ready for bed. Just make sure that you’re fully dry.

Several things can cause disrupted sleep, and it’s perfectly normal. Remember to train your body to have a better sleep by associating your bedroom with sleep, daylight with being awake, and relax before you hit the hay.

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If you find yourself waking up, don’t stress, just collect yourself and try again when you feel ready.