It is no secret that as we get older, falling and staying asleep is difficult.
If you have experienced it, you are not going out of your mind.
There is a scientific reason behind why insomnia increases as you get older.
Sleep occurs in multiple stages. When you sleep, your body goes through multiple stages of light and deep sleep.
Most older people spend more time in the light stages of sleep and have shorter periods of deep sleep.
No matter who you are, a lack of sleep will leave you tired and frustrated.
In this post, I will talk about five ways to sleep better naturally.
These are for all adults of all ages and is likely to help you improve your sleep patterns if insomnia is something you are struggling with.
5 ways to sleep better naturally
Keep electronic devices out.
The blue light that is emitted by cell phones, tablets and televisions is known to disrupt the production of melatonin.
Melatonin lets your body know that it is night time and prepares your body for sleep. High levels of melatonin is associated with better and more restful sleep.
If you have electronic devices in your bedroom and are using these just before you sleep, it is likely you will not enjoy a good night’s rest.
Secondly, electronic devices keep your mind alert.
This may be good during the day time, but it is bad for you when you are trying to fall asleep.
Thus the first way to get a better night’s sleep naturally is for you to make your bedroom a technology-free zone.
Keep cell phones, tablets and yes, even televisions out of your bedroom.
It is also helpful to put away all electronic devices at least 30 minutes before you fall asleep.
Avoid eating and drinking before bed.
Eating and drinking (a glass of water or tea is fine) before bed is not advisable because apart from the fact that it can contribute to obesity, it also interrupts with your sleep patterns.
Your body has a circadian rhythm. This is an internal clock in our bodies that regulates multiple functions naturally- including sleep.
When you eat just before you go to bed, you are providing the circadian rhythm with information that says “I am eating now so I am not ready to fall asleep”.
If you happen to eat late, allow at least 2 hours to pass before you attempt to fall asleep.
Avoid drinking caffeine before bed.
Drinking coffee and other caffeinated drinks is useful for staying alert throughout the day.
Drinking it before bed will not help you sleep naturally.
Limit coffee consumption to at least 4 hours before you go to bed.
Create a bedtime routine
Creating a bedtime routine will help you sleep better naturally because it informs your brain and body that you are ready to go to bed.
Bedtime routines don’t have to be complex or elaborate. However, creating one will put you in the mindset to fall asleep.
Activities like turning off all your electronic devices, turning off all the lights except night lights (we still need to work to avoid falls!), brushing your teeth, washing your face and wearing your pajamas are excellent items to include in your bedtime routine.
If you make exercise a part of your daily routine, you will increase your chances of sleeping better naturally.
Exercise helps you stay healthy. It also makes your body tired.
A tired body that needs sleep is more likely to fall asleep.
Include exercise into your daily routine so you can sleep better naturally!
When you sleep, your body is able to heal and repair itself so you can stay healthy.
For many older adults, the aging process sometimes means that you are not getting enough sleep for your body to perform these functions.
This can lead to health issues along the line.
In this post, I have shared five ways to help you sleep better naturally.
These may not completely solve all your sleep problems but I can assure you that they will help immensely.
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