What we do during the day has an effect on our sleep quality
A good night’s sleep is as important as a healthy diet. At some point, seniors begin to struggle sleeping well at night. Poor sleep has negative effects on health and cognitive function. A few changes in your daily routine will help you struggle less and optimize good quality sleep at night.
Here are 5 ways to train yourself for a good night’s sleep.
- Consistent sleep schedule – Following a consistent sleep schedule will help optimize good quality sleep. Sleeping and waking up at the same time regularly will help set a natural rhythm and a regular sleep-wake cycle.
- Avoid consuming caffeinated beverages in the evening – Caffeine consumption 6 hours before your bedtime can significantly worsen sleep quality. A single dose of caffeine can stay elevated in your blood for 6-8 hours. Especially if you have trouble sleeping it is recommended to skip the coffee and opt for a more soothing beverage – Lavender tea and like.
- Say No to long naps in the afternoon – Short power naps are beneficial and has positive effects on the body – enhances brain function. While long naps in the afternoon can negatively disrupt your sleep cycle for days. Hence shorten your day time naps.
- Eat your dinner early – Late-night eating has negative impact on your sleep quality and as well as your key sleep hormone – Melatonin. This hormone tells your brain when it’s time to relax and sleep. Hence having an early dinner will help you fall asleep on time.
- Regular exercise, but not before bed – Exercise is the best way to improve sleep quality. It reduces symptoms of insomnia, and enhances all aspects of sleep. Regular exercise during daytime is one of the best ways to ensure a good night’s sleep.