Over time, it’s easy to develop sleep habits that hinder us from achieving a restful night’s sleep. Taking naps during the day, going to bed too early at night, or waking up too soon in the morning can disrupt our natural sleep patterns.
The good news is poor sleep doesn’t need to go hand in hand with ageing. By taking proactive steps to improve your sleep quality, you can enhance your physical and mental health, improve your mood, and increase your overall quality of life.
Get to know our top five tips to improve your sleep habits as you age and ways to implement them.
Tip #1 Maintain a consistent sleep schedule
Consistency is key when it comes to creating successful sleep patterns. Going to bed and waking up at the same time each day helps regulate your body’s internal clock (also known as your circadian rhythm). By sticking to a regular schedule that follows your body’s natural cycle, you can train your body to fall asleep and wake up more easily, promoting better overall sleep quality.
Tip #2 Create a comfortable sleep environment
Your bedroom setup can play a significant role in promoting a more restful, deeper sleep. A great place to start when setting up a comfortable sleep environment is with blackout curtains or a white noise machine which can help block out light and disruptive sounds. Nothing promotes comfort more than having a supportive mattress and pillows that align with your comfort preferences. This can help your body relax, especially if you have underlying physical health conditions. By keeping your bedroom cool, comfortable, quiet, and dark you can create a more optimal environment for sleep.
Tip #3 Establish a relaxing bedtime routine
Having a calm bedtime routine can signal to your body that it’s time to unwind and prepare for sleep. It’s best to avoid stimulating activities, such as watching TV or using electronic devices with bright screens, as they can interfere with your natural ability to wind down. Instead try incorporating activities that help you relax, such as reading a book, listening to soothing music, or practising gentle stretching exercises.
Tip #4 Stay active during the day
Regular physical activity can be beneficial for overall health and improve your sleep quality. Moderate exercises like walking, swimming, or cycling can be great options to help prepare your body for sleep. Aim to complete your workout a few hours before bedtime to allow your body enough time to wind down before bed. Remember to consult with a healthcare professional for exercise recommendations that best suit your needs.
Tip #5 Seek professional help if needed
If you experience ongoing problems with your sleep cycle, consider seeking guidance from a healthcare provider or sleep specialist. They can evaluate your sleep patterns, identify any underlying issues contributing to your sleep difficulties, and recommend appropriate treatment options. This may include lifestyle modifications, cognitive-behavioral therapy for insomnia (CBT-I), or medications, depending on your individual needs.
Improving your sleep habits as you age doesn’t have to be a daunting task. By following these five simple tips, you can work towards achieving a more restful night’s sleep your overall quality of life. Remember, consistency, comfort, routine, activity, and seeking professional help (if needed) are key components to improving your sleep habits. So, don’t let poor sleep quality hinder your overall wellbeing – take charge of your sleep and wake up feeling refreshed and rejuvenated each day. Your body and mind will thank you for it!
Would you like to know more? Read our article on common causes of sleep problems in seniors
