Insomnia is often a frustrating phenomenon and can cause much disruption to your quality of life. Finding yourself wide awake in the middle of the night can often mess with your body equilibrium in the day as well as hurt your general health. Older adults require approximately seven to nine hours of sleep per night but often are not able to achieve sufficient sleep as such. Here are some ways to achieve good sleep quality.
Stick to a Schedule
Humans are designed to feel comfortable in routine, especially in factors regarding sleep. Having a regular sleep schedule can aid you in keeping you in sync with your body’s personal circadian rhythm. It definitely aids you in achieving a better sense of sleep quality in your older years.
Reduce or Eliminate Daytime Naps
Excessive napping during the daytime can often hurt your sleep at night. It is best to cut down or completely get rid of daytime napping if possible.
Reduce Caffeine Intake
Another way to improve sleep quality would also be to reduce your caffeine intake. Caffeine is a stimulant that increases the activity in your brain and nervous system but can often be disruptive towards your sleep as well. It can often result in insomnia symptoms which can often lead to sleeplessness, anxiety, disruptive sleep and general poor sleep quality. What most people actually do not know is that caffeine can be found in not just coffee, but also in tea, chocolate, soda together with energy drinks and pain relievers. Therefore, in order to improve your quality of sleep, it would be best to avoid or reduce all the above items altogether.
Create and Stick to a Bedtime Routine
Bedtime routines can actually often help you to wind down for the day. Routine activities like a warm bath or a shower, reading a book, knitting or just simply listening to music can all help an individual to relax as well as get in the mood for sleep. It would also be best to try and avoid devices that emit blue light before you head to bed for the night for those can actually interfere with your sleep quality. Instead, try activities that might tire you out mentally, like reading a book for example.
Give yourself 20 minutes
If stuck in a rut on an anxiety spiral, give yourself 20 minutes to relax or fall asleep. Either that or get out of bed and try to occupy yourself with something relaxing till you are tired and ready to fall asleep. This rule is also best for if you find yourself waking up suddenly in the middle of the night.
Head over to Aston Gardens at Sun City Center
In order to properly take care of your health in your old age, you could head over to Aston Gardens at Sun City Center for a peaceful retirement setting. We are a critically-acclaimed retirement community located in Sun City Center, Florida and place customer service as the pride of everything that we do. Residents here can enjoy carefree and independent lives as well as maintain a healthy lifestyle and keep their mental health in check. We have tons of recreational activities to keep you occupied and active so you can enjoy a good sleep at night. Contact us now!