Adults typically require anywhere from about 7 to 8 hours of sleep each night. As people age, however, they usually wind up getting a lot less sleep. If you haven't been sleeping as well as you would like, implementing some of the tips below could make a big difference in your sleep.
1. Be Consistent
Go to sleep at the same time each night and set your alarm for the same time each morning. This includes days when you don't have to work. Sticking with a consistent schedule like this helps your body get in the habit of sleeping at the same time, which usually results in better sleep. If you continually alter your schedule, you may find yourself feeling sleepy a lot more often. You may also experience problems concentrating or remembering important details. Some studies have even shown that people who don't follow a consistent sleep schedule are more likely to gain weight. When you constantly vary your schedule, your body doesn't have time to adjust, which can make it a lot harder to sleep.
2. Relax And Unwind Before Bed
Taking a little bit of downtime before bed can make it easier to sleep. Perform soothing activities like reading a good book or soaking in a hot bath. Activities like these can help you let go of the stress and worry of the day so that you can sleep more deeply at night. If you are feeling anxious about everything that you have to get done the next day, you may want to write a list of all of the things that you have to do. Getting them out of your mind and onto paper can relieve some of your anxiety, making it easier to sleep.
3. Make Your Bedroom Well-Suited To Sleep
Keep the temperature in your room in the 18 to 21°C range. Eliminate any outside noise that could keep you from sleeping. If you can't get rid of the noise, use earplugs when you sleep to create a quiet environment. Block out any light that is coming into your room, as well. Blackout shades may help. If necessary, wear an eye mask while you sleep. That way, you don't have to worry about any outside light disrupting your sleep. The Sleep Council recommends buying a new mattress approximately every seven years. Over the course of seven years, you lay on your mattress for about 20,000 hours. When you consider that, it is easy to see why they wear out. A low-quality mattress can disrupt your sleep. Purchasing a new mattress is one of the best things that you can do for your sleep quality. A fantastic investment is a loft bed if you are short on space it will elevate your place of sleep from the room below.
4. Let Go Of Stress Before Going To Sleep
Stress is one of the biggest factors that interrupt sleep. Learning to let go of stress at night can make it much easier for you to get deep, restful sleep. Meditation is one technique you may want to look into. Listening to calming music also can help. There are even smartphone apps that you can use that are designed to help you sleep better. If you decide to use an app, remember that you should stop using your phone at least an hour before going to sleep. Otherwise, the blue light from the screen could wind up keeping you awake.
5. Try Not To Nap
Napping can be tempting if you haven't been sleeping as well as you should. If at all possible, however, you should avoid taking naps. Sleeping during the day can make it harder to rest at night. When you start to feel drowsy during the day, try walking around, stretching, or going outside. Challenging brain games like crossword puzzles can also help you wake up, leaving you feeling rested and refreshed without the need for a nap.
