Tired of feeling tired? Here are some simple tips to help you get to sleep.
You wake up like a few of the Seven Dwarves, sleepy and grumpy after a night of tossing and turning. As we become older and our sleep patterns alter, restless evenings and tired mornings can become more regular. It usually starts in women around menopause, when hot flashes and other symptoms wake them up.
The number of hours slept decreases with age. Circadian rhythms are also regulated differently by the body. This internal clock assists your body is adjusting to changes in light and darkness. It can be difficult to fall asleep and stay asleep throughout the night as your body changes with age.
You may have turned to sleep drugs in pursuit of a more restful night’s sleep if you’ve been experiencing difficulties falling or staying asleep. These medications, however, can cause appetite changes, dizziness, sleepiness, abdominal pain, dry mouth, headaches, and weird nightmares, among other things. A study published in the British Medical Journal linked hypnotic sleep aids including zolpidem (Ambien) and temazepam (Restoril) to an increased risk of mortality (though the researchers couldn’t say how much of the risk was due to these drugs).
1. Exercise
Going for a daily brisk walk will not only help you lose weight but will also help you sleep better. Natural sleep chemicals like melatonin are amplified by exercise. According to a study published in the journal Sleep, postmenopausal women who exercised three and a half hours per week had an easier time falling asleep than women who exercised less frequently. Simply keep track of the time you spend exercising. Exercising too close to bedtime can make you feel energized. Morning workouts in full brightness will aid your circadian rhythm.
2. Reserve bed for sleep and sex
Do not use your bed to take phone calls or respond to emails. It’s also not a good idea to watch late-night television there. The bed should be a sleeping stimulus rather than a waking stimulus. Sleep and sex are reserved for your bed.
3. Keep it comfortable
In your bedroom, the television isn’t the only source of distraction. Sleep quality is also influenced by the environment. Make sure your sleeping quarters are as relaxing as possible. The ideal atmosphere is calm, dark, and chilly. All of these factors help you fall asleep.
4. Start a sleep ritual
When you were a youngster, this comfortable ritual helped lull you to sleep when your mother read you a tale and tucked you into bed each night. A set of bedtime routines can have a comparable effect on adults as well. Rituals assist in signaling to the body and mind that sleep is approaching. Warm milk should be consumed. Get in the tub. To decompress before bed, listen to relaxing music.
5. Eatβbut not too much
An overly full stomach, like a growling stomach, can keep you awake. A large dinner should be avoided two to three hours before bed. If you’re hungry right before bed, have a small nutritious snack (such as an apple with a slice of cheese or a handful of whole-wheat crackers) to tide you over until breakfast.
6. Avoid alcohol and caffeine
If you do have a snack before bed, avoid wine and chocolate. Caffeine is a stimulant found in chocolate. Alcohol, unsurprisingly, has a similar impact. It makes you sleepy, but it’s a stimulant that keeps you awake at night. Avoid anything acidic (such as citrus fruits and liquids) or spicy, as both can cause heartburn.
7. De-stress
Your bills are piling up, and you have a mile-long to-do list. Even at night, problems from the day can resurface. A stimulus is a stress. It triggers the fight-or-flight response, which prevents you from sleeping. Before going to bed, give yourself some time to unwind. Learning to relax in some way can help you sleep better and feel less anxious during the day. Deep breathing exercises are an excellent way to unwind. Slowly and thoroughly inhale, then exhale slowly and deeply.
8. Get checked
The symptoms of three common sleep disruptersβrestless legs syndrome, sleep apnea, and gastroesophageal reflux disease, or GERDβinclude an impulse to move your legs, snoring, and burning discomfort in your stomach, chest, or throat. Consult your doctor if these symptoms keep you awake at night or make you sleepy throughout the day.
