Sleep is one of the most important aspects of our lives. It plays a crucial role in our physical and mental well-being, affecting our productivity, mood, and overall quality of life. However, it can be difficult to achieve a good night’s sleep, especially as our bodies adjust and change to life over 50. If you’re struggling with sleep, you’re not alone. Here are 13 helpful tips to help you enjoy a more restful night.
- Stick to a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing bedtime routine. This could include reading a book, taking a soak in the tub, or doing some slow stretching exercises before you get in bed.
- Make sure your bedroom is cool, dark, and quiet. Use curtains or blinds to block out light and earplugs or a white noise machine to block out noise. Here’s the sound machine I keep on my nightstand.
- Invest in a comfortable mattress and pillows. Choose a mattress that provides the right amount of support and pillows that keep your head and neck in a comfortable position. I was on a pillow quest for a long time, until I bought these (expensive, but worth it).
- Limit caffeine and alcohol intake, especially before bedtime. Caffeine can interfere with sleep and alcohol can disrupt the quality of sleep.
- Avoid eating heavy meals before bedtime. Eating too close to bedtime can lead to indigestion and discomfort, making it harder to fall asleep.
- Exercise regularly, but not too close to bedtime. Regular exercise can help improve sleep, but exercising too close to bedtime can be a hindrance.
- Try putting away the electronics. The blue light emitted by screens interferes with a good night’s sleep. If you’re like me, once I click over to Instagram, the next two hours will almost certainly be spent wide awake. If I deliberately place my phone on the far corner of the nightstand, chances are much greater that I’ll enjoy a longer stretch of good sleep.
- Practice Scripture memory. Since I started memorizing 66 Bible verses with my granddaughter, I’ve put sleepless moments to good use. However, I rarely get much past 1 Samuel 16:7 before I begin drifting off into sweet slumber.
- Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization.
- Drink a full eight ounces of water before bed. While it sounds counterintuitive, I find that on nights when I drink water just before hitting the hay, I sleep better.
- Keep a diary or use an app to track your progress and identify patterns or triggers that may be interfering with your sleep.
- Seek professional help if you have persistent sleep problems. A specialist can help identify underlying conditions or provide treatment options to improve your sleep.
Achieving better sleep requires commitment and effort, but the benefits are well worth it. By following these 13 helpful tips, you can improve your slumber and enjoy the many benefits that come with a good night’s rest.
Encouraging intentional adventure and sweet dreams,
PS: Got another tip? Please share!