10 Science-Backed Ways To Sleep Better

Now that we've covered the most common sleep disorders affecting older adults, let's talk about strategies for restoring restful sleep.

1. Exercise Regularly

Tuckering yourself out by getting plenty of physical activity during the day helps reduce the amount of time it takes to fall asleep and improves sleep quality. However, avoid exercising too close to bedtime as it will energize you too much.

2. Avoid Alcohol

It may feel soothing to have a nightcap, but it actually disturbs your sleep cycles. It makes you feel drowsy right away, but it makes you more likely to wake up later in the night.

3. Create A Bedtime Routine

Creating a relaxing bedtime routine, doing calming activities like reading or taking a warm bath, can help signal to the body that it's time to sleep. It's been shown to improve sleep quality and help you fall asleep more quickly.

4. Maintain A Consistent Sleep Schedule

Sticking to a consistent bedtime and wake-up time is crucial for regulating your internal clock. It improves your sleep quality and boosts your energy levels.

5. Limit Screen Time Before Bed

Blue light from screens suppresses your body's production of the sleep hormone melatonin. What's more, things like movies and social media can be far too stimulating before bed, making it hard to relax.

6. Create A Comfy Sleep Environment

Make your bedroom environment conducive to sleep by making it as dark, cool, and quiet as possible. Invest in a comfortable mattress, good pillows, and even paint the walls soothing colors

7. Only Use Your Bed for Two Things

Refrain from doing anything in your bed that's not sleep or intimacy to help condition your brain. The more you do other activities in bed, the worse your sleeping problems will be.

8. Try Cognitive Behavioral Therapy

Cognitive behavioral therapy for insomnia is a proven treatment that addresses the underlying thought patterns contributing to sleep problems. It's more effective than sleeping pills and with fewer side effects.

9. Get Plenty Of Natural Light

Natural light is integral for regulating our sleep-wake cycle. Sunlight exposure provides the body with vitamin D, which plays a crucial role in the production of sleep hormones.

10. Practice Meditation & Deep Breathing

Incorporating relaxation techniques like meditation and deep breathing has been shown to improve sleep quality and make it easier to fall asleep. It also aids in pain management and improves mental health.

Source: www.msn.com