According to the American Sleep Association, or ASA, 50-70 million adults in the United States have a sleep disorder of some kind, whether it be insomnia or snoring. Falling asleep can be a real challenge, but it is important that adults get somewhere between 7 and 9 hours of sleep every night. Good sleep is crucial for the mind and body, so here are some tips on how to fall asleep faster.
- Relax
Stress and poor sleep go hand in hand. Before bed, try to relax by doing yoga, meditating, taking a warm shower or bath, or listening to soothing music. Take a look at some more ways to destress before bed.
- Stay Away from Electronics
In the United States, 90% of people admit to using some kind of technology within an hour of going to bed. Using electronics before bed suppresses the production of melatonin, the hormone that regulates your sleep and wake cycles. Put the iPhone down and turn the television off in order to get a better night’s sleep.
- Avoid Alcohol and Caffeine
Stay away from caffeinated beverages and alcohol at least 6 hours before bed. Caffeine can inhibit you from falling asleep due to a disruption of the human circadian clock. Alcohol may enable you to fall asleep faster, but overall, alcohol negatively affects the quality of your sleep.
- Drop the Temperature in the Room
There are various benefits to sleeping in a colder room. A cold room improves sleep quality and melatonin levels, and enables you to fall asleep faster.
- Avoid Certain Foods Before Bed
Although there are certain recommended foods to eat before bed, there are also foods that will hinder proper sleep. Sugars, caffeine, acids, spices and fats are all things that should be avoided before bed. Foods to avoid before bed can lead to insomnia, nightmares, stomachaches and inconvenient trips to the restroom.
- Get on a Schedule
Train your internal clock by going to bed and waking up around the same time every day. Getting on the right sleep schedule will help your body adjust, making it easier to fall asleep when you want.
- Exercise and Be Active
Exercising during the day can help you fall asleep faster, reduce stress, and improve the quality of your sleep. Be sure not to work out too late in the day, because that boost of energy will interfere with your sleep. Since exercise benefits sleep, be sure to take a walk on the grounds of Collington, A Kendal Affiliate or get involved in the resident activities at our senior living community.
For Other Helpful Tips on How to Improve Your Sleep at Home: Click Here
To Read about the Best Foods to Boost Brain Power and Memory for Seniors: Click Here
