Top five tips to help you sleep through the night

There are many reasons why people struggle to fall or stay asleep as they get older – stress, diet, medication and sleep patterns naturally changing over time.

Regardless, a lack of sleep, insomnia or other sleeping problems shouldn’t be taken lightly as it can affect your daily life, mood, focus and even your immune system.

Have a look at our five simple sleeping tips that may help you or a loved one catch up on some needed rest.

1. Have a sleep schedule 

It is recommended to have between 7-9 hours of sleep to be well rested. The number of hours can differ for everyone and changes with age. Try going to bed and waking up around the same time and avoid taking naps in the afternoon.

Being consistent about your sleep schedule is important as with time, it can become challenging to catch up on some sleep.

2.Create a bedtime relaxation routine

Soothing rituals before bed does not only impact the way you sleep, but it can also reduce stress levels. Reading books, trying aromatherapy or meditation can make you feel more relaxed in the evenings. Even if you aren’t a meditation expert, just taking a few minutes to be mindful can help.

If you find yourself tossing and turning, get up and move rooms. It’s important to make your bedroom a sleep haven. Read a book in the living room, meditate, or work through a puzzle. Then, when you feel yourself drifting off to sleep, move back to bed.

3.Limit your screen time

Your bedroom should be your sleep zone. Watching TV and staying too long on a mobile device can create distraction and have negative effects on the way you sleep during the night. Removing these factors can help your sleep routine.

4.Skip the heavy meals late at night

Having heavy meals late in the evening can make you feel uneasy and bloated, which can make falling asleep much more challenging. Opt-in for lighter meals with fish, rice or chicken and avoid having large meals with fatty or spicy foods. Cutting down on caffeine, nicotine and alcohol in the evenings or even during the day have also shown to improve sleep.

Try drinking warm milk or herbal tea instead. 

5.Relaxation exercises

Stay away from intense exercises in the evenings. While exercise is great for your body and reduces stress levels, it is much better to partake in more tranquil activities such as yoga, light stretches or breathing exercises later in the day.

Sleeplessness can be a symptom of other potential health problems. If you are struggling with insomnia or any other sleep issues continuously, consult your GP.

Any questions can be directed to hello@bield.co.uk

 Resources:

1. https://www.helpguide.org/articles/sleep/how-to-sleep-well-as-you-age.htm

2. https://www.webmd.com/sleep-disorders/aging-affects-sleep

3. https://www.sleepfoundation.org/aging-and-sleep

4. https://www.everydayhealth.com/sleep/insomnia/tips/seniors-dont-take-sleep-woes-lying-down.aspx

5. https://www.ageuk.org.uk/information-advice/health-wellbeing/mind-body/getting-a-good-nights-sleep/

6. https://wa-health.kaiserpermanente.org/aging-and-sleep/

7. https://www.nia.nih.gov/health/good-nights-sleep

8. https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep