Tips to Improve Your Sleep
As you age your body produces lower levels of growth hormone, so you'll likely experience a decrease in slow wave or deep sleep (an especially refreshing part of the sleep cycle). When this happens you produce less melatonin, meaning you'll often experience more fragmented sleep and wake up more often during the night. Here are some tips to help you improve your sleep.
Eleven General Tips to Improve Your Sleep
Sleep hygiene involves doing a number of different things that prepare your body for sleep and allow it to have a quality sleep so that you can be alert the next day. Following a regular bedtime routine is one aspect of sleep hygiene, but there are many other things that you can do to improve your sleep starting now. These include:
1. Limit your Caffeine Intake
You know that caffeine should be limited before bedtime, but when exactly in the day should you stop drinking caffeinated beverages? It is probably earlier than you realize. A general guideline is no later than 2 p.m. This is because studies have shown that caffeine consumption even six hours before bedtime can cause disturbances in sleep quality. Although you may not notice the effects of caffeine when you go to sleep, your body’s sleep quality will still be poorer.
Therefore, recommendations include drinking caffeinated beverages in the morning and early afternoon. Drink no more than 400 mg of caffeine per day, which is equal to about 4 cups of coffee. Any more than that, and you should be choosing decaffeinated coffee or tea. And don’t forget that caffeine is also found in cola, hot chocolate, cocoa, and some over-the-counter and prescription pain medications.
2. Limit Alcohol Intake
Although alcohol is a central nervous system depressant and causes you to feel sleepy, it actually disrupts your sleep quality. Your body does not enter the deeper sleep cycle, which is necessary to restore your energy for the next day.
In addition, as the alcohol wears off, your brain “reboots,” causing disruption in the normal brain wave pattern that allows for quality sleep.
3. Go to Bed at The Same Time Every Night
Give or take 20 minutes. You have, no doubt, heard this advice before. By doing so, you can actually train your body to wake up without an alarm.
4. Have Sex Before Sleep Time
Sleep hygiene experts tell you to reserve your bed only for sleep and sex. However, let’s take it a step further. Studies show that sex, in conjunction with orgasms, is a great way to end the day before you nod off. This is because sex can distract you (be sure to put away your phone and other electronic devices!), and it promotes the release of “feel-good” hormones that relax you and reduce your perception of pain.
5. Set Up Your Bedroom Environment
In addition to setting up a pleasant setting that is cozy and has calming colors, you need to limit the light in your bedroom before you fall asleep and during sleep. Even the light from your alarm clock can negatively affect your sleep, so cover the light emitting from it. In addition, be sure to use room-darkening shades over the windows. Keep the room quiet. If you live in a busy, loud street, for example, you may need to create white noise using a fan, or you can use an app. Just be sure that, if it is a fan, it is not blowing directly on you. Keep your bedroom temperature lower, as this will promote better sleep.
6. Get Up After 20 Min in Bed, If You Haven’t Fallen Asleep
There is no point in staying in bed tossing and turning. All it does it frustrate you, which impedes the goal – falling asleep. Instead, it is better to get up and do something quiet. The goal remains the same. You want to get back to bed and get some sleep. Try taking your mind off the issue by reading a book (not a tablet or smartphone, as the blue light emitted will increase your wakefulness), meditating, listening to calming music, or doing some relaxation exercises.
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