As you’ve gotten older, you’ve probably noticed that your sleeping habits have changed. Compared to your teenage self, you may prefer going to bed and waking up at earlier times. Perhaps you’re also dealing with sleeping problems that you’ve never experienced before.
Many people become lighter sleepers as they get older, waking up more often during the night, and this can negatively impact your quality of sleep. But don’t worry, it doesn’t have to be that way forever. If you’re looking to improve the quality of your sleep, then these tips might be able to help you out.
1. Go to bed at a consistent time
Your mind and body like consistency. It’s for this reason that you should try to go to bed and wake up at the same time every day. Once you commit to getting into a routine your body will adapt, becoming naturally tired around your usual bedtime, and more awake at the usual time you get up each morning. Don’t limit your sleep schedule to just the weekdays either—set your alarm clock to wake you up at the same time on weekends as well.
2. Try taking a sleep supplement
As you get older, it becomes more difficult to reach a deep sleep state, due in part to your body producing less of the growth hormone. This means it can often be hard to sleep all the way through the night, which can be both an inconvenience and a problem for your well-being.
Getting into a deep sleep state, where your brain waves slow down, is a crucial part of the sleep cycle. When you fail to reach that state, you may not feel very well-rested the next day, but rather groggy and tired.
One way you may be able to achieve a better night’s sleep is by taking sleep supplements. While you could get sleeping pills from your doctor, these can often have harmful side effects. Instead, try taking natural sleep supplements such as melatonin tablets or the best CBD gummies that 2020 has to offer.
3. Exercise during the day
Exercise only becomes more important as you get older. It keeps you healthy and limber, more resistant to injuries and other health ailments. But it can also play a key role in helping you get a good night’s sleep.
If you’re inactive during the day and spend all your time sitting down or laying around, it’s likely that you won’t be tired when bedtime rolls around or, alternatively, you’ll feel very low-energy and drowsy throughout the entire day. Neither of these conditions are ideal, as you want to be energized during the day so you can get things done, then tired at night so you can get the rest you need.
Establishing a regular exercise regimen can help you achieve a balanced state where you have just the right amount of energy. Try to incorporate aerobic exercises such as running, cycling, swimming, or even just brisk walks with your dog into your daily routine.
In addition to promoting your physical and mental health, doing these exercises can make it easier to fall asleep at night. Just be sure to not do any strenuous exercise within three hours of when you plan on going to bed, because then they can actually have the opposite effect and keep you up.
4. Avoid screens and electronics before bed
Think twice about watching TV before bed. Electronic screens provide our brains with high amounts of stimulation, making it hard to relax, even after we’ve put them away.
Electronic devices like televisions, smart phones, and tablets can all make it more difficult to fall asleep and then, once you actually get to sleep, reduce the quality of your rest. This is due to a number of factors, but one of the main perpetrators is the blue light these devices emit.
The blue light emitted by screens can be harmful to your vision and have a significant negative impact on your sleep. This is because blue light can restrict the body’s production of melatonin, an essential hormone produced naturally by your body which helps to regulate your body’s sleep-wake cycle.
To stop electronic screens from interfering with your sleep, take steps to limit your use of them before bedtime. Set a digital curfew for yourself where you avoid using electronic devices at least an hour before you plan on going to sleep.
Skimping on sleep is a bad idea, no matter what age you are. Get the rest you need so that you can stay mentally sharp, physically fit, and feel your best.