Isn’t it interesting that as we get older, we relish the simple luxury of sleep, and yet it’s so hard to come by? The truth is, sleep quality can diminish as we age. But it doesn’t have to be an imminent reality that we can no longer get a good night’s sleep. Here are ways to improve your slumber that you can implement tonight.
Limit Daytime Napping
Yes, naps are absolutely wonderful, but if they’re too long, then they can interfere with your nighttime sleep. If you want to nap during the day, keep it short. Anything over 30 minutes will be long enough to disrupt your slumber during the night.
Go Easy on the Drinks
Lots of people enjoy a nightcap to end their evenings, and while a glass of wine may help you feel sleepy, that feeling won’t last. Alcohol can actually mess with the natural rhythm of our bodies, causing us to toss and turn at night. In addition, replace your after-dinner coffee with some caffeine-free tea and try to limit your consumption of all beverages an hour before bedtime. This will help to prevent those urgent trips to the bathroom at three in the morning.
Check Your Medications
As we get older, we may take additional medications to help with illness or physical conditions. Be sure to check if any of your medications are interfering with your sleep schedule. You can talk to your doctor about this if you’re unsure.
Speaking of medications, it may help to take a milligram or two of melatonin an hour before bedtime. It is a short-term solution for helping you get to sleep, but if you can commit to a routine bedtime each night, then the addition of melatonin for a few weeks could be a huge help. Our bodies love routine, so going to bed and waking up at the same time can be a great way to fix your quality of sleep naturally.