Here’s How to Sleep Like a Baby During Warmer Weather (Even When You’re Over 40) by LaTrice Moore
Getting a good night’s sleep is one of the best things we can do for our health. It’s when our bodies get a chance to heal, and our minds get a chance to rest and process everything that happened during the day. Without rest, our bodies and minds can’t perform at their best, leaving us likely to make mistakes, feel unwell, and become irritable quickly.
But getting that rest isn’t always easy, especially as we get older. It becomes more difficult to settle down at night and it can seem impossible to stay asleep until morning. And now that the weather is changing, those sleep rhythms could be even more disrupted.
However, it's possible to make some changes and get a handle on your sleep schedule. Here are a few of my favorite tips to improve your “sleep hygiene.” (Sleep hygiene speaks to the habits and routines you adopt to help you sleep well every night.)
Tip #1: Try to Stay Consistent
Our bodies like habits and our internal clock like consistency. When we switch up our bedtimes, our bodies have no idea when they should be entering sleep mode. This is true throughout your entire life, but it becomes even more important as we age.
Aim to get into your evening routine around the same time every night and get up around the same time every morning. That might extend as far as eating dinner at a routine time and handling your evening chores, so you’re ready to settle down when it’s time.
Tip #2: Cut Out Common Sleep Disruptors
A lot of things in our lives aren’t great for our sleep. By trying to cut them out or cut back on them, you can make it a lot easier to have a good night’s sleep.
Start by cutting out alcohol close to bedtime, as it’s a major cause of sleep disruptions. Cut back on your screen time as it gets closer to bedtime, aiming to turn your electronics off about an hour before your head hits the pillow. You should also consider cutting off liquids, to reduce the number of times you need to get up to use the restroom.
Tip #3: Eat Well and Consider Melatonin Supplements
Your diet plays a huge part in your health, and it can impact how well you sleep. Avoid late-night snacking, especially on sugary or high-carb foods. These foods can keep you up, making it difficult to fall asleep and stay asleep.
You can also try taking a melatonin supplement before bed. These are available in a variety of formats, from pills to drinks. Just check with your doctor first before starting any new dietary supplement.
Tip #4: Set the Right Environment
Your bedroom environment is important to your sleep quality. Make it a comfortable place that makes you want to get cozy and fall asleep. That means keeping your work, your fitness equipment, and your electronics to a minimum whenever possible.
You should also lower the thermostat. Bodies sleep better in the cold, especially as we age … studies suggest the ideal temperature is somewhere between 60 degrees and 67 degrees, depending on personal preference.
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Want to find more advice about thriving over 40? Head here now: Love Over Forty
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