A good night’s sleep is so important for your mental and physical health. It is your body’s reset button and it prepares you for whatever is coming your way. Getting good sleep can be hard. Adults should hit the hay for six to eight hours every night. Anything less over a long period can seriously affect your health. Sleep deprivation and fatigue are no joke, so it is important to do all that we can to get the proper amount of sleep to help fuel our bodies. As we age it is so important to do all that we can to help our bodies stay strong.
A great night’s sleep is a great way to start a long-lasting heath journey. It is important to check in on ourselves as caretakers before we can care for others. If we don’t care for ourselves first, we won’t be able to help those who need it most. If we want to stay physically and mentally healthy it can start with sleep. Check out these quick and easy tips for a better night’s rest:
1. Set your biological clock
Going to bed at the same time and waking up at the same time can help your body fall asleep quicker and wake up more rested. This schedule can help your body to learn how to sleep better and helps your body prepare to sleep.
2. Create a relaxing sleep promoting room
Your bedroom has a very large effect on the way that you sleep. Making sure that your mattress and pillows are good quality and promote good sleep is key. It is also very helpful to keep your bedroom dark with good blinds or room darkening curtains. It is best to keep your room on the colder side and a white noise machine can work wonders.
3. Don’t nap
Napping after 5 pm is a surefire way to keep you up past bedtime. Napping regularly can change your sleeping schedule and keep you up at night. If you absolutely need a 10–15-minute power nap, try to take it between 1–2pm
4. Watch what you eat before bed and limit fluids
It is best to avoid heavy meals before bed. Big meals before bedtime can keep your body active throughout the night and can keep you from getting truly restful sleep. It’s also a good idea to limit water before bed so that you don’t have to take repeated trips to the bathroom throughout the night.
5. Medical intervention
Sleep deprivation has serious consequences, so if you really struggle getting to sleep for having restful sleep it may be time to talk to your doctor about ways to help.