We like to talk about fitness and health here on Medicare Beauty, but one thing we haven’t mentioned yet is how your sleep can affect your health. These days, women are busier than ever and could really benefit from some sleeping tips.
As we age, sleeping gets to be an even harder task. Our bodies aren’t producing as many hormones as they use to and this can greatly affect our sleep patterns.
If you are someone who suffers from lack of sleep, fragmented sleep, or simply loss of sleep all together, this post is for you! You’re going to want to put these sleeping tips in effect as soon as you can because adults who don’t get the recommended amount of sleep can suffer from more than just tiredness.
Things like depression, memory problems, and attention defecates can all be results of little to no sleep. You can avoid symptoms like these by implementing these # sleeping tips.
1. Put Down the Phone
Looking at an electronic device for an extended period of time in the dark can not only hurt our eyes but damage our sleep as well. Put the phone down!
If you’re like us and need a repetitive activity, like scrolling through Pinterest to make you tired, get a Kindle. These screens use less backlight which in turn will allow you to fall asleep easier.
2. Use Your Bedroom for Sleep
Your bedroom’s main purpose should be to sleep in it. The bedroom is not for watching TV or working on the computer in bed. Your bedroom should be your calmest place. Try to leave any stress, frustration, and worry at the door before climbing into bed.
If you crawl into bed with your laptop and work for an hour at night, your brain will associate your bedroom with working instead of sleep. Keep your bedroom sacred when it comes to sleep.
3. Create A Habitual Sleep Routine
Everyone goes to sleep and wakes up at different times. Maybe your friend works better if they wake up at 5 am while you are happier waking up at 8 am. Either way, go to bed and wake up at the same time as often as possible.
Creating a habitual sleep routine is one of the most important tips on this list. Without a sleep routine, the rest of the tips are almost useless. In addition to having a sleep schedule, make sure your sleep routine consists of the same tasks each evening before bed.
4. Don’t Fight Sleep
If you grow sleepy at 9 pm, go to bed – even if you normally go to sleep at midnight every night. Our bodies are constantly speaking to us. All we have to do is listen to them.
5. Turn Off The TV
TV and computer screens suppress our bodies’ melatonin production. Melatonin is the hormone that makes us tired. Instead of watching TV until you’re ready to fall asleep or keeping the TV on while trying to sleep, turn it off!
6. Keep Your Bedroom Quiet, Dark, and Cool
In addition to turning your TV off, turn off any lamps and hide any bright lights coming from electronics.
It’s natural for our bodies to get warmer when we age, so keep your bedroom at a cooler temperature then the rest of the house. This tip will mainly help you stay asleep rather than falling asleep.
7. Hide Your Alarm Clock
In this day and age, most people use their smartphones as their alarm clocks. However, if you still use an alarm clock, turn the screen away from you. Constantly being able to watch something such as the time tick away can be distracting. The light generated by the numbers display could be annoying.
BONUS TIP: If you need help getting out of bed in the morning, place your alarm clock on the opposite side of the room. This way it forces you to get out of bed to turn that awful noise off.
8. Have A Light Snack Before Bed
The key word here is “light”. Having a snack that can suppress any hunger you might be feeling will help you get to sleep faster and stay asleep longer. Try a tablespoon of peanut butter and see if that helps.
9. Give Yourself A Caffeine Cut-Off Time
Don’t have caffeine for at least 5-6 hours before you plan on going to sleep. Caffeine effects everyone differently, so you may have to set your cut-off even earlier.
Either way, caffeine before bed is a no-no!
10. Eat Less Sugary Foods
This is a good tip no matter what the topic is. Everyone should try and do this even if they’re the best sleeper in the world. This tip is pretty obvious, but it’s a real challenge for most of us. Sugar wires us, and that’s the last thing you want going on before you go to bed.
11. Don’t Drink Alcohol Before Bed
This tip may seem weird to you, but it’s a good tip – we promise. Yes, alcohol may help you get to sleep, but it won’t help you stay asleep. Plus, you’ll feel worse in the morning than if you would if you hadn’t had alcohol.
12. Don’t Drink Too Many Liquids
If you wake up frequently to use the bathroom, try not to drink anything so close to your bedtime. Don’t drink anything at least an hour before you are planning to go to sleep.
13. Use Earplugs If Necessary
If you partner snores, instead of smacking them, buy some earplugs. We know we’re not huge fans of earplugs, so you could mask the sound of snoring with a sound machine, if that works better. You can buy quality earplugs online. Bose even makes a fancy pair that have white noise to help you sleep.
Being kept awake at night because someone is snoring causes you to not only wake up feeling terrible but also causes you to not like your partner as much. Earplugs could literally save your marriage.
14. Exercise More Often But Earlier
Exercising is a natural way to prepare your body for a peaceful sleep. However, exercising to close to bedtime can have the opposite effect.
Try to either exercise in the morning or earlier in the evening rather than at night time. That way your body will become tired by the time you’re ready to go to sleep.
15. Clear Your Mind
This tip might be the hardest thing to do on the list for us women. But once you learn the tricks to clearing your mind, your morning self will thank you for it. Being able to clear your mind allows you to get to sleep faster and have an overall better sleep. You’ll truly walk up rejuvenated. Try a meditation app if you struggle with this.
16. Listen to Soothing Music
Ever since we were little, music has always been able to help get us to sleep. It might still be a useful trick even as an adult. Download a nice, soothing instrumental song that you can put on repeat. Play it quietly in the background.
17. Read A Book
Reading a book before bedtime can make most of us sleepy. We don’t recommend reading a mystery or thriller book, however. Try reading a romance novel or a biography. As soon as you start to fade off and aren’t retaining any of what you’re reading anymore, put it down and turn off the light.
Sleeping Tips Are Easier Said Than Done
You have to truly try to sleep better. Doing just one of these tips isn’t going to change much. We’re not saying you have to do all 17, but work on figuring out which tips work best together for you.
If you’d like to learn other ways to help your health, click here.