1 in 3 Americans don’t get enough z’s on a regular basis. Our busy, stressful lives often get in the way of a good night’s rest. But the fact is that getting enough sleep is one of the best things you can do for your physical and mental well-being.
Sleep can naturally become more fragmented with age. As a result, older adults may have trouble getting the deep, restful sleep they need. That can make quality rest more challenging, even though the need for it doesn’t change.
Follow these healthy habits to support sleep:
Limit screen time before bed.
The artificial light from phones and laptops decreases melatonin production. Melatonin is a chemical that helps you sleep. Your body naturally makes more of it in the evening and less in the day. But using devices at night can throw off that process.
Make your bedroom cool, dark and quiet.
The ideal temperature for sleeping is around 65 to 68 degrees. Close the blinds and use earplugs or a white noise app on your phone if sounds tend to wake you up.
Limit alcohol and caffeine close to bedtime.
Both can disrupt your natural sleep phases.
Skip big meals at night.
That can also mess with your sleep phases and cause heartburn that keeps you up.
Stick to a sleep schedule.
Commit to going to bed and waking up around the same time (even on weekends). It regulates your body’s internal clock and makes it easier for you to fall asleep and wake up.
Exercise.
Regular activity can prep your body for a good night’s sleep. Experts aren’t totally sure how this works, but it may help you de-stress so your mind winds down. Plus, exercise is just physically tiring.
Reduce stress.
If you’ve been awake at 3 a.m. while your brain spins, you know why this is so important. It’s one of the biggest sleep disruptors.
For the past 17 years, Allegiance Home Health has pledged to help restore and maintain maximum comfort, function, and health in the freedom of your home while creating lifelong clients through legendary customer service provided by professional staff.
We have a team of nurses, therapists, and caregivers who are available immediately.
Please call us today. We would love to help!
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Serving Broward, Palm Beach, Martin, St. Lucie, Martin, and Indian River County with offices in Lighthouse Point, Boca Raton, and Stuart, Florida.
