4 Ways to Improve Sleep Quality
For many of us, as we age some other things in our life may start to change. You may begin to notice that your body has more aches, and pains, and is not able to move around as well as it use to. If you are a male, you may notice troubles with erectile dysfunction. If you experiencing those concerns, be sure that you visit a men’s ED clinic to see what can be done for you. Another problem that you may be having as you get older is your ability to get a good night’s rest. It is not uncommon to have trouble falling asleep, waking often in the night, or waking up in the early hours of the morning not able to go back to sleep. Sleep is vital for our body and brain to be able to function properly. If you are not getting quality sleep it can begin to affect other parts of your life. Below are a few things that you can do to help get a better night’s sleep.
Implement a Sleep Schedule
Create a schedule for your sleep. Most adults need at least seven hours of sleep so schedule an eight-hour block of time for your sleep. This means that you are going to bed and waking up at the same time every day, even on the weekends. This will enforce your body to get in sync with your sleep/wake cycle. If you are not able to fall asleep within 20 minutes of getting in bed, get up and go do something relaxing. Once you are feeling tired, get back in bed and try again.
Consider What You Eat
In the hours leading up to your bedtime think about what you are putting into your body. You do not want to consume too large of a meal that makes you feel uncomfortable. But you also do not want to go to bed hungry causing you to get up later. Things to be cautious of in the late afternoon till bedtime include caffeine, nicotine, and alcohol. Caffeine and nicotine may cause a hard time falling asleep as they are stimulants. Alcohol can make you feel sleepy but cause you sleeping problems later in the night.
There are individuals out there that can sleep anywhere and at any time. But for most, the environment has to be just right for sleep to happen. A cool, dark, and quiet place is the ideal situation when it comes to sleeping. A sound machine, earplugs, and blackout curtains may help to create the ideal environment for yourself. Limit the amount of screen time before bed and do things that are relaxing such as a bath to help get into a restful state of mind.
Be Careful About Naps
If you get too much sleep during the day it can interfere with your night sleep. Taking too long of a nap during the day may not allow you to fall asleep at your scheduled bedtime. If you choose to take a nap, limit it to one hour and that it is not late in the day.