The older you get, the harder it becomes to get a full night’s sleep. It’s unfortunate because if you’re like most people, you need as much energy as possible to get through your day. If you aren’t getting a good night’s sleep, you won’t feel rested, energized, and ready to tackle your day. So what do you do if you have trouble sleeping? Follow these tips to help you sleep better each night.
Below are some fabulous tips on how you can get better sleep. You may also want to look at alternative products, supplements, or sleep aids, for instance, those found at the Serenity Store, to improve your sleep quality and help you get a better night’s sleep.
Get Comfortable
When’s the last time you purchased a mattress? If it’s been a long time, the mattress you have may not fit your needs anymore. You need to be comfortable for your body to relax enough to sleep well. If your mattress is too firm or too soft, your body has trouble adjusting to a position that’s relaxing.
If you have a mattress you like, but you still have trouble sleeping a lot of the time, consider purchasing a reclining chair to sleep in like the ones offered at https://www.perfectsleepchair.com/lift-chair/. Chairs like these have built-in features to help you relax. For example, those suffering from chronic back pain will appreciate the relaxing heat and zero gravity position because it takes all the pressure off of their back while they sleep — something a typical bed mattress can’t do.
Stick to a Bedtime Routine
It might sound silly but developing a bedtime routine and sticking to it can actually make it easier for you to fall asleep. This is because your body gets into a rhythm, so if you do things such as go to bed at the same time every night, your body automatically adjusts to that schedule so you’re tired at the same time. Other things you can do as part of your normal bedtime routine include:
- Washing your face with warm water.
- Taking a hot bath before bed.
- Settling in to watch your favorite television shows or read a book an hour before bedtime.
Exercise Regularly
Did you know that lack of exercise can contribute to your sleep problems? Exercise relieves the stress and tension that builds up in your body, which makes it hard for you to relax. Once the stress and tension in your body is gone, it’s a lot easier to get to sleep and stay in a deep sleep throughout the night.
Keep in mind, you don’t want to exercise too close to your bedtime. Exercise does increase your adrenaline levels temporarily, which could make it really hard for you to get to sleep. Instead, consider exercising in the morning or right after work. This way, your body is relaxed, but not overly energized when you’re ready for bed.
Alter the Conditions in Your Bedroom
Everything from noise to the temperature of your room can affect the amount and quality of sleep you get. So it’s important to evaluate your bedroom and make changes to it if needed. For optimal sleep each night, keep your bedroom temperature between 60 and 67 degrees Fahrenheit, remove all light from the room, and block out any noise.
Changing the temperature in your home before bed is simple, especially if you have a programmable thermostat. But how do you get rid of the light and noise in your room?
- Purchase blackout curtains
- Wear a sleep mask
- Wear earplugs
- Use a white noise machine or a fan to block outside noise
- Turn off all electronic devices in the room
- Keep your cellphone in another room at night
Avoid Napping
Sure, a mid-afternoon power nap might get you through your day, but if you can’t sleep at night, napping isn’t a good idea. You should eliminate all naps from your daily schedule — even short ones. If you do nap, avoid doing it in the afternoon. Consider taking a 15 to 20-minute nap late morning instead. This way when it’s time for bed, you’re more likely to actually be tired.
Your health and cognitive abilities depend on your getting the right amount and quality of sleep. So if you’re having trouble sleeping, it’s important to make changes that help you get the rest you need each and every night.
But sometimes, doing all the changes listed above may not be enough for certain people to get a good night’s sleep. This may be because of sleep disorders, such as insomnia, parasomnia, narcolepsy, restless leg syndrome, and sleep apnea.
Sleep disorders can seriously affect your health and performance throughout the day, so it’s best to talk to a doctor when you think you have a sleep disorder. Besides lifestyle changes, the doctor may prescribe medications and behavioral therapy.
Patients with sleep apnea may have to undergo continuous positive airway pressure (CPAP) therapy using a CPAP machine every night. The machine produces a steady stream of pressurized air through a mask to help the user breathe regularly and sleep soundly. There are different types of CPAP masks, so talk to your doctor to choose the most suitable mask for you.
Dana Matthews says
Love this post. I sleep so crazy. Just following routine would help a lot and I need to make that a priority. Thanks for sharing…and reminding me how important it is.