When we get older, our sleep pattern gets disturbed, and we wake up more often during the night. But, not getting the sleep you need or taking a poor quality sleep can adversely affect your physical and emotional health. Moreover, older adults who don’t sleep well are more likely to suffer from depression, memory problems, and excessive daytime sleepiness. Thus, it is important to take 7-9 hours’ sleep to remain enthusiastic, positive and healthy. Here are 6 ways to ensure a 7-9 hours’ good night’s sleep:
1. Stick to a regular bedtime
Establishing a routine can significantly improve your sleeping habits. Try sleeping at the same time every day, including the weekends and follow the same rule while waking up. Initially, you’ll find it a little difficult, but eventually your body will get used to this and you’ll be able to peacefully complete your 7-9 hours’ sleep.
2. Take time to calm down
Turn off all the electronic devices at least an hour before the bed time, and give yourself a peaceful break. Try doing something which makes you happy and calms you down, like read a book or listen to the music.
3. Avoid afternoon naps
It’s quite obvious that if you sleep in the day time, you are more likely to stay awake at night. It’s time to ditch afternoon naps for a blissful night’s sleep.
4. Don’t drink alcohol close to bedtime
When you drink alcohol before going to the bed, you may fall into deep sleep quicker. This is why some people think that drinking alcohol helps them drop-off to sleep; but as the night goes on, you spend less time in this deep sleep and more time than usual in the less restful condition. This can leave you feeling tired the next day, no matter how long you stay in bed.
5. Drink less fluids at night
Repeated trips to the washroom breaks your sleep, thus it is advised to drink less fluids at night.
6. Wear yourself out
Exercise regularly so that you get tired and your body adapts to sleep mode quickly.
Try on these easy ways to stay healthy and enthusiastic; appropriate sleeping habits are a key to maintaining health and vitality.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.
