A good night’s sleep helps improve concentration and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps to prevent disease.
But as you naturally age, it can be more difficult to not only fall asleep, but maintain a deep sleep needed to refresh your mind and body after a long day. As we age, we often experience normal changes in our sleeping patterns, such as becoming sleepy earlier, waking up earlier, or experiencing less deep sleep.
So, what can you do to help make sure you’re getting good quality sleep? It all starts with working on your sleep hygiene. With the right tips and tricks, you can improve your sleep habits and enjoy more nights of healthy and relaxing sleep.
Stick to a Sleep Schedule
The simple act of having a set schedule can do wonders for your quality of sleep. Going to bed and waking up at the same time every day helps get your mind and body into a healthy rhythm. If you disrupt that rhythm with an inconsistent sleep schedule, you’ll find it harder to sleep well.
It’s also worth noting that a consistent sleep schedule means limiting the naps you take throughout the day. Extended or multiple naps can make it harder to fall asleep again at night. If you feel like you need to take a nap, keep it under 20 minutes to avoid disrupting your natural sleep rhythms.
Make Your Bedroom a Place for Sleeping
Your environment is also extremely important for high quality sleep. Would you fall into a deep sleep in a bright room with loud noises all around you? Probably not. And even if you’ve fallen asleep in front of the TV before, the bright screen and volume most likely prevented you from sleeping well and may have even woken you up a couple times. In order to fall asleep and stay asleep, you need to make your room dark, quiet and cool.
This type of environment encourages your mind and body to sleep because the darkness eases your mind and the cooler room temperature serves as a natural cue for your body to relax. The next time you’re tossing and turning in bed, take a couple minutes to see if any lights, sounds or the room temperature are making you too uncomfortable to sleep.
A Proper Diet Equals Proper Sleep
Your diet plays a large role in the quality of sleep you get at night. Start by doing your best to avoid foods with high amounts of sugar or fat. You also should stay away from eating heavy meals in the evenings because heavier foods are harder to digest as you get older. If you eat heavy meals in the late evenings, you may not be sleeping well because your body is literally trying to digest your food.
And while it may sound obvious, avoid drinking caffeine or alcohol in the evenings. Caffeine is a stimulant that keeps you awake, while alcohol can wake you up once your body starts to process it. Instead, try drinking herbal tea or water in the evenings to help you relax and stay hydrated.
Enjoy an Active Lifestyle at Silverstone Living
Getting quality sleep is a major part of living a healthy life. After all, getting a good night’s sleep helps you wake up refreshed and ready to tackle anything the day brings. But sleep is only one part of a healthy and active lifestyle. Individuals who move to a Silverstone Living community enjoy a life that is full of convenience and meaning. If you’re ready to learn more about what life is like at Silverstone Living, our friendly staff is happy to answer any questions you have.
Our Life Plan Communities, the Hunt Community and The Huntington at Nashua, offer independent living and assisted living options while our At Home by Hunt program offers a revolutionary Continue Care at Home program that allows individuals to remain in own homes for the rest of their lives. Silverstone Living offers comprehensive living options based on the individual preferences of adults aged 62 or better.
Contact us today to learn more!