As you age, various factors can lead to sleep problems. You have a lot going on in your later years, including retirement moving, chronic pain or financial stress due to dwindling income sources. Your biological clock can also go out of sync. If you suffer from insomnia, here are eight tips to help you sleep better:
1. Maintain a routine. Always go to bed and get up at the same time, but don’t stay in bed if you’re not asleep after 20 minutes or so. It may cause your brain to associate lying in bed with being awake.
2. Reserve the bedroom for sleeping and intimate moments. It shouldn’t become a place for entertainment or work.
3. Practice relaxing activities, like reading, yoga, bathing and meditation, before going to bed.
4. Don’t have stimulating drinks like coffee, pop or alcoholic beverages in the evening and don’t drink too much before going to bed.
5. Create an environment that’s conducive to sleep by keeping the temperature cool and blocking out as many light sources as possible. If necessary, use a sleep mask.
6. Avoid naps after 3 p.m. and limit them to less than 60 minutes.
7. Exercise regularly to generate a healthy level of fatigue. 8. Eat light, easily digestible dinners. Avoid indulging in spicy foods in the evening.
Are you still not getting a good night’s sleep? Don’t hesitate to consult a sleep specialist for personalized advice.