Sleep is essential to maintaining a healthy body and a clear mind. Experts recommend that adults should get seven to nine hours of sleep a night. However, as you age, getting a good night’s sleep can become more difficult. At Careage, we’re dedicated to finding the best ways to improve your quality of life. Here are some methods we’ve compiled to help you sleep better.
Take a Bedtime Bath
Few things are more relaxing than a hot bath or sitting shower. Not only will the warmth help relax your muscles and ease tension, the change in temperature when you leave the bath might make you more tired. The science shows that bathing one to two hours before bed produces the best effects. You can also try experimenting with calming bath salts or bubble mixes.
Limit Drinking Liquids Before Bed
While a glass of warm milk may help you get to sleep, consider drinking it earlier than you’re used to. Drinking too close to bedtime will interrupt your sleep with multiple bathroom breaks and may even contribute to waking up in the middle of the night. If you’re a coffee drinker, you might also want to try cutting down to just one cup and making sure you don’t indulge too late in the day.
Stick to a Consistent Schedule
Your body works its best when it’s running on a routine. Going to bed at the same time every night and waking up at the same time every day has been shown to improve your sleep schedule and eventually make it easier to wake up and fall asleep at those times automatically. Even when you don’t have anything scheduled in the early morning, try to stick to your designated wake-up time. You’ll also want to try to avoid napping throughout the day, which can make it more difficult to fall asleep at your designated time.
Stay Active During the Day
It might sound overly simple, but keeping yourself active throughout the day really can help improve your sleep habits. If you’ve been sitting on the couch all day, you probably won’t feel tired when it’s time to head to bed. You don’t have to go through a whole workout every day – just taking a walk or doing some stretches throughout the day can help tire out your body in time for bed.
We hope these tips were able to give you some guidance regarding sleeping as you age. Careage is dedicated to helping you maintain your health. Visit our website to learn more about the services we offer.