How’s your sleeping pattern lately? Have you observed something different? Do you find it hard to sleep night? Are you easily awakened by even the tiniest movement or sound at night? Have you ever had a problem going back to sleep after being awakened at the middle of the night? Do you wake up in the wee hours of the morning without the aid of an alarm clock? And do you find it hard to sleep whenever you are in a different room like in a hotel when traveling?
If you are going through or experiencing any one or more of the sleeping difficulties mentioned above, there’s really no need to worry, unless your sleep problem is caused by something else not age-related. For sleeping problems caused by age, there are certain things that can be done to remedy the condition. Medical and health professionals call it “coping strategies”, and they really work.
Tips to Improve Sleep
Regular Exercise – Doctors and health professionals suggest that one of the best ways to improve the quality of sleep is to do regular exercise. The routine exercise does not have to be strenuous or hard; a simple brisk walk early in the morning and a good doze of healthy sunshine will do the magic. Stretching is also very important as this helps in improving blood circulation. If you’re in your prime or in your senior years and you don’t really like going to the gym or walking, how about trying Tai Chi? Aero dance can also be a good exercise as its dancing and exercise all-in-one, and it’s gentle on your bones, joints, and muscles.
Avoid Eating Heavy Meals for Dinner – A full and heavy stomach makes sleeping harder, so stay away from heavy meals. If you want a heavy meal at dinner time, eat your meal at least 3 hours before your scheduled bedtime.
Avoid Caffeinated Drinks – Stay away from coffee as it will keep you awake. Caffeine also affects your nervous system and it makes you jumpy and jittery. Don’t drink cola drinks at night as they also contain caffeine.
Prepare Your Bedroom – It is essential that your bedroom is always prepped up for bedtime. Ensure that you keep it clean and nice smelling. Always change your beddings, at least twice a week. If you have air conditioning, turn it on maybe 20 minutes before your bedtime so the bedroom is cool when you enter it. Be sure that the room is not too cold. If you are using a heater, do the same, and make sure that the room is not too hot. Dim the lights – this will signal your brain that when you get into the softly lit or darkened room, it’s time to sleep.
Do not watch TV while in your bedroom; do not read; and do not use any electronic gadgets in your bedroom. If you need to do something or finish something, do it in another room. Your bedroom should be primarily for sleeping and it is important that you follow this strictly because it plays a vital role in conditioning your body to sleep.
A Warm Glass of Milk – If you don’t have lactose intolerance, try a glass of warm milk before bedtime. This is one of the mind conditioners on sleep that really works on a lot of people. Who knows it will work for you?