With growing age, it is quite common that you go slumber less at night. Falling asleep isn't always an easy task but getting a good night's sleep might be easier than you think.
Here, the leading aged care provider in Sydney, OSAN Ability Assist imparts five easy ways to make sure you're getting a good slumber at night-time.
Abide by A Steady Schedule
The National Sleep Foundation advises getting into a bedtime routine and sticking to it - even on weekends. Being consistent can condition your body's internal clock and will help you fall asleep faster. Waking up at the same time every day is the best way to set this internal clock.
Get A Pleasant Environment for Sleep
A cool quiet and dark environment is ideal for sleeping. Avoid light-emitting screens from cell phones laptops and televisions before bedtime. If sunlight becomes a problem consider using blackout curtains or an eye mask to block out the light that wakes you up.
Avoid Alcohol, Caffeine and Nicotine
Most coffee drinkers are aware that caffeine is a stimulant and can keep you up at night. If you drink caffeinated beverages avoid doing so four to six hours before bedtime. Smokers should also refrain from using any tobacco products too close to bedtime as nicotine can disrupt the sleep cycle. While alcohol might make you fall asleep after a few hours it acts as a stimulant and can increase your number of awakenings at night. This could lead to a poor quality of sleep throughout the night.
Add Exercise to Your Daily Routine
Incorporating physical activity can be an important part of getting better sleep - just be sure to exercise early in the day. If you don't have time for a full workout a light exercise is better than nothing.
Avoid Day-Napping
If you're having trouble sleeping at night long naps might be interfering with your schedule. If you must nap try to limit it to 30 minutes and avoid napping after 5 p.m.
Irrespective of age, nearly anyone can have an occasional sleepless night. However, if you have trouble sleeping on a regular basis, it might be time to let your doctor know. Recognizing and treating any underlying causes can help you get the sleep that you need on a regular basis.
For more aged care queries, feel free to call our expert aged care providers at OSAN Ability Assist.