Establishing a Routine can help You Get a Better Night’s Sleep

As the evidence from a number of studies grows linking sleeping at least 7 to 8 hours a night is a critical part of our overall health, some of us need help to accomplish that. Whether we have trouble initially getting to sleep, waking up in the middle of night, or waking too early, experts say there are steps we can take to help us sleep better and wake up more refreshed. 

Just as a baby benefits from a regular sleep schedule, researchers say so do older folks. Establishing a good sleep routine begins with setting up a restful environment in your bedroom. Keep the room dark at night with heavy drapes and avoid blue light from interfering with sleep. Make sure your pillow and mattress provides the level of support and comfort you need. If your area is noisy, try using earplugs. Your room should be cool, somewhere between 60 to 67 degrees Fahrenheit is recommended. 

We all know it is too easy to get into the habit of watching TV or snacking late into the night, which can interfere with a good night’s sleep. Experts suggest adding things to your routine to help you slow down and relax. This could include soaking in a warm bath, listening to soothing music; and rather than watching TV, reading a book. Another way to slow your mind down is to do a few minutes of stretching or mediation.  

Remember many foods and beverages contain stimulants including caffeine. It is recommended you avoid alcohol at least a couple of hours before bedtime and don’t eat a big snack close to bedtime. Experts say if you do get into bed and find yourselves unable to fall asleep, get up and do something relaxing until you feel sleepy. For more help, many smart watches track sleep patterns and expose areas in which you could improve. 

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