It is suggested that older adults get 7 to 9 hours’ sleep every night, same amount his/her younger self need. Yet as you age, you might notice that you wake up frequently in the night or early in the morning. You sleep fewer hours, experience daytime fatigue, have trouble falling asleep, or you get less quality sleep. Please don’t worry, there are a few tips to help get your lost hours back.
Stick to a regular bedtime
Go to bed and wake up at the same time each day, even on weekends. So that your body will develop a routine.
Take a warm bath
Take a warm bath for around 15 minutes, and after that, the lowered body temperature will make you feel tired and relaxed, so you’re more ready to fall asleep.
Avoid bright lights before bed
Turn off your electronic devices and cut any other sources of light, giving yourself a dark environment which is conducive to improve the quality of your sleep.
Make the bedroom a sleep zone
Train yourself to think of the bed as a place for sleeping only, and slip into in bed only when you feel tired enough. Before going to bed, try to turn off all the electrical appliance, close your anti-theft door and bedroom door, half close a window to enable enough oxygen to flow into the room and properly thicken your mattress to add more comfort to your sleep.
Avoid afternoon naps
If you take naps during the daytime, it would be more difficult for you to fall asleep and you’re more likely to wake up during the night. If you feel fatigued during the day, try to do some exercise and keep your spirits up and sleep when it is due.
Limit liquid and avoid alcohol before bed
Frequent trips to the bathroom certainly prevent us from getting enough sleep. About booze, even small amounts of consumption can make you wake up during the night as its effects wear off.
Do some exercises
Exercise regularly, but not within 3 hours before your bedtime.
Get some sun
Try to go outside and enjoy some sunshine each day. Then your body will know when it’s time to be awake, and when it’s not. But to avoid skin damage, do wear some sunscreen.