Eight tips for a restful night’s sleep

Weary of being worn out? Here are a few easy ways to aid in falling asleep.

You wake up feeling like a few of the Seven Dwarves after a restless night of sleeplessness: tired yet irritable. As we age and experience changes in our sleep habits, we may experience more sleepless evenings and exhausting mornings.

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Sleeping fewer hours is a common occurrence as people age. Additionally, there are modifications to the way the body controls circadian cycles. Your body uses this internal clock to adjust to variations in light and dark. It might become more difficult to fall asleep and stay asleep during the night as we age.

All of us occasionally struggle to fall asleep, but chronic insomnia may become a serious issue. Lack of sleep may have detrimental impacts on our health in addition to making us drowsy and irritable. It can raise our risk of obesity, heart disease, and type 2 diabetes.

You may have tried sleeping pills in an attempt to get a better night’s sleep if you’ve been experiencing problems getting to sleep or staying asleep. These medications may, however, have adverse effects, such as altered appetite, migraines, dry mouth, nausea, headaches, and unusual nightmares.

If you really must use sleep aids, you don’t have to avoid them. However, before you take any medication, consider the following eight suggestions to improve your quality of sleep:

1. Work out

Not only can a regular brisk walk help you lose weight, but it will also help you sleep better at night. Exercise enhances the effects of melatonin and other naturally occurring sleep chemicals. Simply keep an eye on when you work out. Too much exercise just before bed might be stimulating. Exercise in the morning that exposes you to the light of day will support your circadian rhythm.

2. Set aside a bed for sex and sleep.

Avoid using your bed as a place to reply to emails, send texts, and take phone calls. Steer clear of late-night TV there as well. The bed should encourage sleeping rather than waking. Your bed is for sleeping and having sex.

3. Make it cozy

There are more potential distractions in your bedroom than the television and your smart phone. Ambience also has an impact on the quality of your sleep. Make sure you have the coziest possible bedroom. A calm, chilly, and dark setting is ideal. These factors all encourage the start of sleep.

4. Establish a nighttime routine

This soothing practice helped lull you to sleep when you were a youngster when your mother read you a tale and tucked you into bed every night. A series of nighttime routines can have a comparable impact even in maturity. Rituals assist in letting the body and mind know when it’s almost time to go to bed. Pour yourself some warm milk. Have a bath. Alternatively, unwind before bed by listening to soothing music.

5. Eat, but moderation is key.

Both an excessively full tummy and a rumbling stomach might be distracting enough to keep you awake. A large dinner should not be had two to three hours before going to bed. Eat a modest, healthful snack, such an apple with a piece of cheese or a few whole-wheat crackers, if you’re hungry just before bed to tide yourself over until morning.

6. Steer clear of coffee and alcohol

If you do eat something before going to bed, it shouldn’t include alcohol or chocolate. Caffeine is a stimulant found in chocolate. Ironically, alcohol has a comparable impact. Although it gives you a slight sense of sleepiness, it is essentially a stimulant that keeps you up at night. Additionally, avoid anything hot or acidic (such citrus fruits and liquids), as these might cause heartburn.

7. Reduce tension

You have a mile-long to-do list and mounting bills. Even at night, problems from the day might resurface. One trigger is stress. The chemicals that oppose sleep, known as fight-or-flight, are triggered by it. Prior to going to bed, give yourself time to relax. Acquiring knowledge of the relaxation response has the potential to enhance sleep quality and lessen worry during the day. Try deep breathing techniques to help you relax. Take a calm, deep breath, and then release it.

8. Have a look

Three frequent sleep disruptors include the impulse to move your legs, snoring, and a burning sensation in your chest, stomach, or throat: sleep apnea, gastroesophageal reflux disease (GERD), and restless legs syndrome. See your doctor for an assessment if these symptoms are causing you to feel tired during the day or keeping you up at night.