The way we sleep changes as we age. We have less deep sleep, wake up more often throughout the night, and are more easily awoken by ambient sounds.
Even though we may not be able to sleep in until noon like we did when we were teenagers, we can still get the sleep we need to stay healthy and feel good during the day by changing our habits, environment, and diet. Following these suggestions should help you sleep well tonight and every night that follows.
1. Engage in physical activity during the day
Reducing stress via physical activity is highly recommended. Working out during the day makes you need more sleep and has been linked to better sleep. Some people may have trouble falling asleep if they do a lot of physical activity too close to bedtime, while others may not notice any difference.
You can still work out in the evening without it disrupting your sleep if you are aware of the sort of exercise you are doing and how it is affecting you. Make sure you give yourself enough time to recover from your workout and cool down before bed.
Light stretching or yoga before bed might help you unwind, but vigorous activity is best done in the morning.
At least 30 minutes of exercise a day can help you sleep, and if you can do it outside in the sun, all the better!
2. Don’t take any lengthy naps
Do not take long naps throughout the day. A power nap of only a few minutes in the early afternoon, or even a brief deep sleep of 10 to 15 minutes, may do wonders for a person’s alertness and productivity. But watch out that you don’t sleep for too long.
After 20 to 30 minutes of napping, you may slip into a deep slumber, making it difficult to fall asleep later in the night. It’s the same principle as when you have a large snack before dinner; you won’t be hungry when mealtime comes. (1)
3. Clean your room
Messy spaces make us feel uneasy. Insomnia has been linked to hoarding behavior, which isn’t surprising. If you want to get a good night’s rest, make your bed every morning, clear the surfaces, pick up the clutter, and put everything back where it belongs. Opening your windows for the fresh air to come in is also appreciated. The atmosphere of your bedroom should be calm.
4. Prioritize your comfort
If you’re having trouble getting to sleep or staying asleep, it may help to upgrade your sleeping space until you find what works best for you.
A good night’s sleep may hinge on factors like the quality of the bed, the softness of the pillow, the brightness of the lights, and the temperature of the room.
If you have the means, the most important thing you should buy is a fine mattress, perfectly suited for you. However, it can be hard to purchase mattresses online since you can’t try them out as you can in the store.
This is why the team at the Anatomy of Sleep website has devoted their time to test out the best mattresses on the market so you can read their reviews and pick out the one which calls your name the loudest.
5. Create the atmosphere of a real bedtime
Having a set routine in the evening might help your brain wind down for the night.
Since everyone’s different, it’s best to experiment before settling on a solution. You may take a bath, do some light stretching, or read a book. If possible, refrain from using electronic devices and turning on the television after you’ve settled up for the night.
This could be because the LED light that comes from digital displays stops the brain from making melatonin, a hormone necessary to get good sleep.
6. Stop drinking coffee or soda late
Having a cold brew or an americano after lunch may help you get through the day, but too much caffeine might be harmful.
Caffeine’s waking effects might be felt as early as six hours after consumption. Drinking caffeine-free drinks after lunch may help those who have problems falling asleep. (2)
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