If you find yourself waking up at night, waking up too early, having trouble falling asleep, or experiencing insomnia, you will need these tips to get better sleep. There are many different explanations as to why you are suffering from sleep issues, but the common consequence is that a lack of sleep can cause severe health problems. Sleep issues can lead to an increased risk of dementia, cognitive decline and impair your mental health. You may also feel tired and easily triggered throughout the day. Read on to understand how you can get better sleep and improve your health.
Follow a Regular Bedtime
Try to go to sleep and wake up at the same time every day. Even if you cannot fall asleep easily, your body will eventually get used to the routine and naturally feel tired once you’ve reached your bedtime. Older adults should get at least seven to eight hours of sleep every night.
Establish a Bedtime Routine
Apart from committing to a regular bedtime, try establishing a consistent bedtime routine. For example, you can take a warm bath before bed, dim the lights, listen to music, read a book, or do anything that relaxes you. Keep repeating the same sequence of activities every night before you go to bed. After consistent repetition, going through the routine will signal to your body that it is time to sleep.
Exercise Regularly During the Day
Doing physical exercise during the day can improve your health and quality of sleep. Studies have shown that regular exercise can reduce the symptoms of insomnia, enable you to fall asleep faster, and increase total sleep time.
Reduce Blue Light Exposure
Blue light exposure can trick your mind into thinking that it is still daytime. By reducing your blue light exposure before bedtime, you can get your circadian rhythm back on track and get a good night of sleep. Put away your digital devices at least one to two hours before bedtime and turn off all bright lights. You can even wear glasses that block blue light.
See Your Healthcare Provider
If you’ve always had sleep issues, it is possible that you may have an underlying health problem such as sleep apnea or sleep movement disorders. These underlying problems may be the cause of your inability to get better. Make an appointment with your primary healthcare provider to determine if you have an underlying health issue that is disturbing your sleep.
Enjoy a Carefree Lifestyle at Blue Ridge
Sleep well in Blue Ridge’s spacious apartment homes that are designed with your interests in mind. We can even personalize your apartment to fit your lifestyle and care needs. We offer senior living options including assisted senior living and the SHINE® Memory Care program to provide dignified and compassionate care to older adults who need more assistance with daily activities but still want to maintain independence and flexibility. Our exclusive lifestyle programs also strive to ensure that you are comfortable and stress-free. We are here to address all your health issues and help you establish a healthy and consistent routine to improve your quality of life.