Your Guide to Getting Better Quality Sleep
During these stressful times, getting a good night sleep is essential. I could use some quality sleep myself quite honestly. We explore the issue in this post.
Studies have shown that there is a link between age and quality of sleep. In essence, the older you get, the more likely you are to suffer from poor quality sleep, as well as the higher your chances of dealing with sleep issues, such as insomnia and having a challenging time remaining asleep for longer periods. If this sounds similar to your own shut-eye experience, here are some tips to improve it.
Create soothing bedtime rituals
It is imperative that you allow your mind and body plenty of time to ‘wind down’ before attempting to fall asleep. Avoid any rigorous workouts in the late afternoon or early evening. Instead, consider a slow and relaxing yoga sequence a few hours before bed.
You should also endeavor to switch off all of the screens in your home, including the television and your cellphone, at least an hour before you intend to close your eyes. Alternatively, pick up a good book (not a black-lit reading device) and read for 30 – 40 minutes.
Examine the possible reasons behind your reduced sleep quality
You might think that your declining sleep quality is simply attributed to your age, but there could be many other factors at play too. Have you been feeling particularly stressed out or anxious of late? Perhaps you have not been eating as mindfully as you usually do? Or maybe you live in an area that sees plenty of loitering youngsters walk past your bedroom window late at night? Either way, once you have identified the possible underlying reasons for your lack of rest, you can begin finding workable solutions.
Consider an anti-loitering device
If you find yourself subjected to noisy youth in the dead of night, an anti-loitering device, otherwise known as an ultra sonic teenager sound deterrent, could be a great option to consider. This device, which is also a mosquito alarm, emits a loud, high-pitched sound that can only be heard by individuals under the age of 25. This is sure to result in less noise and better quality sleep for you and the rest of the family going forward.
Set the scene
You can maximize the conditions within your bedroom to be more conducive to a great night’s sleep. For example, ensure that your sleeping space is quiet, dark, and cool. Rather dress more warmly and invest in a thicker blanket than crank up the heat and toss and turn all night because you’re too hot.
It is also a good idea to move all bedroom clocks out of view. Often, watching the minutes and hours tick away can make you feel anxious about all the sleep you’re missing out on. This will only extend the length of time that it will take you to drift off!
Ensure a consistent bedtime
Going to bed at different times on the weekend compared to during the week can throw off your ‘body clock’ and make it more difficult for you to fall asleep. Keep your bedtime consistent to avoid this.