Authored by Jennifer McGregor Image via Freepik
As older adults, we all know how important it is to get a good night’s sleep. But as we age, it tends to become more and more challenging to do so. Many seniors struggle with falling asleep, staying asleep, or simply getting adequate rest. And this can lead to a range of health problems.
Improving your sleep habits is crucial not just for your physical health but also for your mental well-being. Below, AZNHA shares some practical strategies for honing your sleep habits to boost your mental health and maintain your independence.
Stick to a consistent sleep routine.
Having a reliable sleep time helps to regulate your body‘s natural sleep mechanisms. Try to go to bed and wake up at the same time every day. Make sure the space where you sleep is dark, quiet, and set to a comfortable temperature. A consistent routine can aid your body‘s natural sleep-wake cycle, which is crucial for better sleep quality.
If you need a new mattress to catch restful slumber, take your time to look into your options. A high-quality queen mattress provides ample room for couples or individuals who want extra sleeping space. Having adequate comfort and support can do wonders for helping you fall and stay asleep, which is why selecting the best queen mattress is so important.
While you’re at it, make sure you maintain clean and comfortable sheets. Regularly cleaning your bedding will reduce your exposure to dust mites and other allergens, and the feeling of a fresh sleeping environment can raise your overall sleep quality. There are ways to wash any kind of sheets you may have; for example, you can wash a bamboo pillow in cold water on the “Delicate” setting with a mild detergent!
Get regular exercise.
Hey, physical fitness is a natural way to prepare your body for high-quality sleep. Keeping your body in tip-top condition will help you fall asleep faster, wake up less during the night, and help you achieve deep sleep more often. Just be mindful not to engage in strenuous exercise close to bedtime, especially if it could raise your core body temperature too high.
Mind what you eat and drink.
Eating a nutritious diet is essential for your overall health, and that includes your sleep quality. Some foods and drinks (e.g., spicy foods, caffeine, alcohol, etc.) can significantly disrupt your sleep patterns, making it hard to get a good night’s sleep. Try soothing drinks like chamomile tea or warm milk at bedtime as alternatives!
Create a bedtime routine.
A pre-sleep routine can go a long way toward preparing your mind and body for better rest. Taking a relaxing bath, listening to soothing music, or meditating for a few minutes before bedtime can help you feel less anxious and more relaxed. Nothing can help you sleep better quite like being able to wind down after a long day!
Learn to manage stress.
Stress from daily life can significantly harm your sleep quality. Experiment with different stress management techniques (e.g., deep breathing, yoga, aromatherapy, etc.) that can calm your mind and help you get the rest you need. Remember to relax and try not to overanalyze anything as you lie in bed — just embrace the slumber!
The Bottom Line
It’s well known that a good night’s sleep is vital for healthy living. And in your golden years, it becomes even more crucial (for many reasons).
Having a steady routine, exercising regularly, managing your stress, and incorporating the other strategies here will go a long way as you pursue restful and impactful sleep. You’ll improve your sleep patterns and reap serious mental and physical health benefits in no time!
Would you like to read more helpful content or learn about our in-home care association? Visit AZNHA.org today!
About our Author
Jennifer McGregor is a pre-med student, who loves providing reliable health and medical resources for PublicHealthLibrary.org users. She wants her writing to help make the world a better, healthier place by making it easier for people to find high quality health information on the web.