If you suffer from insomnia, you might struggle with falling asleep, sleeping through the night, or waking up earlier than you’d like in the morning (or all three!).
Lack of sleep can lead to mood changes and anxiety. The mere thought of going to bed could cause you to panic when you think of lying there, looking at the clock, trying to calculate how much sleep you can get in before you have to wake up.
To get more sleep and improve your sleep quality, try these four tips.
Set Yourself Up for Success
If you rely on caffeinated beverages to get you through the day and drink alcohol or take sleeping pills to help you sleep, you’ll just wind up repeating the pattern.
Cutting off the caffeine before noon is a good idea.
Alcohol messes with your circadian rhythm and REM sleep. This means you’ll awaken numerous times throughout the night, and in the morning wake up groggy and unfocused.
Also, your partner won’t be pleased when you begin snoring loudly, but more importantly, you could experience sleep apnea.
And, as a final insult, you’ll probably have to wake up for more bathroom breaks.
So if you think alcohol relaxes and prepares you for a good night’s sleep, think again.
Relax and Embrace the Calm Before Bedtime
If, like most people, you watch TV, look at your phone and go on the computer right before nodding off, you should know that all of those lights keep you from organically falling asleep.
Try turning off all of those distractions thirty minutes before bed and picking up a book. Just make sure it’s not a real page-turner, where you must read on to find out who committed the crime!
Gradually dim the lights in your home until it’s time for bed. Your body craves consistency. This is a habit that’s helpful to your circadian rhythm. Even the simple nightly habit of removing your glasses can trigger the sleep response, because your body associates this with bedtime.
Keep Your Bedroom Quiet and Dark
Get yourself some blackout curtains. Try using a fan to create “white noise.” There are also numerous free apps you can download that play soothing sounds that not only help you drift off and stay sleep, but also drown out ambient noise..
Understand How Much Sleep You Need
As most people age, they need progressively less sleep. For instance, you may only need six hours of sleep per night. That may mean that you no longer need to go to bed as early or stay asleep quite as long. To ensure that you wake up when you want to, understand how long you need to sleep and consider adjusting your bedtime accordingly.
When you have insomnia, it’s easy to feel like you’re struggling alone. Join Super Senior Connection to find your community and connect with like-minded people who understand what you’re going through.
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