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Tips and remedies to sleep better

Tips and remedies to sleep better

Adults over 70 need 7-9 hours of nightly rest to maintain good physical and mental health. Adequate sleep supports brain function and memory and reduces the risk of cognitive issues. It also strengthens the immune system and lowers the risk of chronic conditions. At this stage, people might experience lighter, more fragmented, and shorter sleep. Fortunately, there are various tips and natural remedies that help one fall asleep faster and rest longer.

Tips to sleep  better

Setting the right temperature for one’s bedroom

According to a recent study, people aged 65 and older find it easier to fall asleep when they keep their bedrooms warmer at night. The study found that setting the temperature somewhere between 68 and 77 degrees Fahrenheit is ideal. A warm room helps relax muscles, which can alleviate joint pain and stiffness, promoting a more restful night. Warmer temperatures also prevent shivering, allowing the body to relax more quickly and reducing the time it takes to fall asleep.

Maintaining a consistent sleep schedule

The body’s internal clock, known as the circadian rhythm, regulates when an individual feels sleepy and eventually falls asleep. Keeping a consistent schedule trains the body to feel sleepy at the same time every night. This involves going to bed and waking up at the exact same time every day. More importantly, maintaining such a consistent schedule helps improve sleep quality and reduces the risk of waking up mid-sleep.

Creating a relaxing bedtime routine

A calming bedtime routine is essential for falling asleep. This may include reading a book, listening to pleasant music, indulging in aromatherapy, or meditating. These activities are relaxing, and they gradually calm the mind. Such activities send signals to the body that it is time to wind down. Often, overthinking and tension keep an idle mind awake for longer. A calming bedtime routine helps block those feelings, making it easier for seniors to fall asleep.

Keeping daytime naps to a minimum

Daytime power naps can help in some cases, but they may affect the quality and depth of sleep and the likelihood of falling asleep at night. If a person, especially an older adult, sleeps too much during the day, their mind will stay alert and awake at night when they should be napping. Ideally, at bedtime, the mind needs to be tired so it drifts off into slumber easily. Napping in the day reduces the pressure needed to fall asleep at night. So, try to avoid or restrict daytime naps to achieve quality sleep at night.

Avoiding heavy meals before bedtime

When a person eats a meal, the body needs time to digest it. This is why healthcare professionals recommend that people sit upright right after eating. People will find it hard to sleep right after eating food (especially a heavy meal) as they are likely to experience digestive discomfort, acid reflux, indigestion, and a burning sensation in their chest if they lie down right after eating. Also, eating late is associated with more frequent nighttime awakenings. Therefore, plan the dinner at least 3 hours before bedtime to allow the body to properly digest the food. Furthermore, avoid drinking tea and coffee before bedtime, as caffeine makes it harder for the mind to relax and drift off to sleep.

Incorporating light physical activity before going to bed

A short walk with friends helps the body prepare for a good night’s sleep. Staying home all day can actually make it harder to sleep well.

Natural remedies for better sleep

Chamomile tea

Chamomile is a naturally occurring, gentle, and caffeine-free herb with mild, calming properties that help ease tension and promote relaxation. Drinking chamomile tea at night helps people wind down before bed.

Valerian root

Like Chamomile, Valerian root is a herb traditionally used in many countries to relieve insomnia and improve sleep quality. People can consume valerian root as tea to reap its benefits. The compounds in this root interact with a person’s neurotransmitters, helping promote relaxation.

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