21 Tips for Better Sleep at Night in Old Age
Most of the old people say that they can’t sleep all the night. No doubt, it happens as they get aged but here we have a few tips of getting a better sleep in old age.
Stick to a Schedule:
If you want to sleep better, maintain your schedule. You should sleep and wake up at the same time every day, even on weekends. This helps you to regulate your body’s internal clock.
Create a Bedtime Routine:
Establish a peaceful pre-sleep bedtime routine for exercise, read a book, take a warm bath, practice relaxation techniques.
Optimize your Sleep Environment:
You make sure that your bedroom is conducive, dark, calming and quiet. invest in a comfortable mattress and pillows for sleeping.
Limit Exposure to Screen:
Reduce the use of screens such as mobile, tablets, computers and TVs at least an hour before bedtime. Because the use of these digital things creates a disturbance in your sleep.
Watch your Diet:
Avoid heavy meals such as caffeine and nicotine before bedtime. These can disrupt your sleep and make it harder to fall asleep.
Regular Exercise:
Manage physical regular exercise because it’s very important for our health. But avoid intense exercise right before bedtime. Aim for at least you daily devote 30 minutes of your life for exercise.
Manage stress for better sleep in old age:
Manage physical techniques to reduce your stress, such as exercise, yoga and breathing to relax your mind and body.
Control your Light Exposure:
Get plenty of natural light during the day. Early in the evening, dim your lights to maintain your body for sleep.
Take limited Naps:
If you need to nap, try to keep it at least 20-30 minutes. And avoid napping late in the day because it makes us lazy.
Limit Liquid Intake Bed:
Reduce the likelihood of walking and intake liquid before you sleep. If you take a liquid before bedtime it increases your weight and diseases in your body.
Invest in black curtains for better sleep in old age:
Make sure that your bedroom is dark when you sleep. Try to invest in good black curtains in your room, if you live in a light street.
Avoid Clock Watching:
Try to avoid the use of a watch when you sleep because it increases anxiety about not being able to fall asleep.
Choose the Right Pillows for better sleep in old age:
Find pillows that provide proper support to your neck and head. Make sure that your pillow is comfortable for sleep.
Consider White Noise:
If noise is an issue for your sleep, consider white noise machines or apps to drown up disruptive sounds.
Use Your Bed For Sleep:
You try to use your bed only to sleep not for other work and other activities.
Sleep Disorder:
If you consider that you have a sleep disorder, such as sleep apnea, or insomnia then seek professional help for diagnosis and treatment.
Stay Cool for better sleep in old age:
Keep your bedroom calm and comfortable for sleep. Most people like to live in a comfortable and cool room for sleep.
Avoid Stimulating Activities:
Try to avoid stimulating activities such as talking, watching movies and other activities before you sleep. Because it creates a disturbance in your sleep.
Get Comfortable Sleepwear for better sleep in old age:
Try to wear comfortable sleepwear, such as breathable sleepwear to ensure that you sleep easily and hot during the night.
Limit Caffeine and Alcohol:
Reduce the use of caffeine and alcohol. Firstly it is not good for our health and secondly it creates disturbance in our sleeping.
Consult a Professional for better sleep in old age:
if you constantly struggle for sleep and are not sleeping, you meet a sleep specialist and follow the advice of your specialist to stay healthy.