Introduction
Today we will go over How To Improve Sleep Quality Over 40. Over the years and as you age your quality of sleep tends to go down. There’s a lot of factors that go into effect and cause this to happen and today we will be going through and providing a summary of the latest studies on the topic. I will also give you my perspective and how it has affected me personally and what I’ve done to improve it.
This does not work for everyone as we all are unique individuals with different biochemistry, lifestyle and health condition but I think it represents a good percentage of the average person over 40 years old.
One thing I want to say here is that I’m not a health care professional and I’m not qualified to give you medical advice anything that you read here is merely an aggregate of online studies and my personal experience. Having said that lets just dive into it.
How To Improve Sleep Quality Over 40
There are a number of things that people can do to improve their sleep quality as they age. In this section I will give you a very high level overview of methods to improve your sleep quality if you are over 40 and later in the article we will go over the details.
- One of the most important things is to maintain a regular sleep schedule. This means going to bed and waking up at the same time each day, even on weekends.
- Avoid caffeine and alcohol before bed, as these can interfere with sleep.
- Another important thing to do is to create a comfortable sleep environment. This means keeping the bedroom dark, quiet, and cool.
- Avoid working or using electronic devices in bed. Instead, they should use the bedroom for sleep and sex only.
- Finally practice some relaxation techniques before bed. This can include reading, taking a bath, or doing some light stretching. By following these tips, people can improve their sleep quality as they age.
So now that you got the quick summary if you want to keep reading I will go into more details.
How To Establish A Regular Sleep Schedule
There are many benefits to establishing a regular sleep schedule. Getting enough sleep is important for overall health and well-being. It can help improve mood, increase energy levels, and promote better mental and physical health.
A regular sleep schedule can also help you get a good night’s sleep. It can make it easier to fall asleep and stay asleep. When you have a regular sleep schedule, your body gets used to sleeping at certain times. This can help you feel more rested and less likely to wake up during the night.
If you’re having trouble sleeping, establish a regular sleep schedule. Go to bed and wake up at the same time each day. Avoid caffeine and alcohol before bed. Create a relaxing bedtime routine. And make sure your bedroom is dark, quiet, and cool.
How To Create A Bedtime Routine
There’s nothing quite like winding down at the end of a long day with a relaxing bedtime routine. For me, that means taking a warm bath, reading a few pages of my favorite book, and writing in my journal. I find that taking some time for myself before bed helps me to sleep better and wake up feeling refreshed.
If you’re looking to create a relaxing bedtime routine of your own, here are a few ideas to get you started:
1. Take a warm bath or shower.
2. Read a few pages of a book or magazine.
3. Write in a journal.
4. Stretch or do some light yoga.
5. Listen to calming music or an audio book.
6. Diffuse lavender essential oil.
7. Drink chamomile tea or valerian root tea.
8. Practice deep breathing exercises.
9. Visualize a peaceful scene.
10. Say a positive affirmation to yourself.
How To Create An Ideal Sleep Environment
To keep a cool, comfortable environment in your bedroom, there are a few things you can do.
- First, make sure to keep the blinds or curtains closed during the day to block out the sun.
- Second, use a fan to circulate the air and keep the room cool.
- Third, keep the door to your bedroom closed to keep the cool air in and the warm air out.
- Finally, if you have an air conditioner, use it to keep the room at a comfortable temperature. By following these tips, you can ensure that your bedroom is a cool and comfortable oasis.
- Add some white noise to your room that may help take away some noise from outside. I like the natural rain monitor, typically you can find those online in stores or you can download an app for your phone.
How Good Hygeine And Room Setup Improves Sleep
There are many things you can do to promote good sleep hygiene, but one of the most important is to use comfortable bedding. This means finding sheets and blankets that are soft and inviting, and that won’t make you too hot or too cold during the night. It’s also important to have a pillow that supports your head and neck in a comfortable way.
Once you’ve found bedding that you love, it’s important to take care of it. This means washing it regularly in order to keep it clean and fresh. It’s also a good idea to invest in a mattress protector, which will help extend the life of your mattress and keep it free of dust and other allergens.
By taking these simple steps, you can create a sleeping environment that is conducive to good sleep hygiene. And when you get a good night’s sleep, you’ll be able to enjoy all the benefits that come with it, including improved mood, increased energy, and better overall health.
I also like to use pillows and mattress made from natural elements such as coconut, palm leaves and other material. Those are generally a little more expensive but they are worth the price difference to come as close to nature as possible. Furthermore this kind of bedding tends to me more breathable and allows your pores to get more air, I found a lot of improvement since I started introducing them. If you can’t find those at least go with pure cotton bedding. At all costs try to avoid elastic bedding unless off course you have allergies and want to block off mites.
This leads me to my next point which is if you have allergies keep your bedding as clean as possible as dust mites may cause difficulty breathing for you. The other option is to use special hypoallergenic bedding to help you prevent them from surfacing. Note this isn’t a solution off course you will still need to do some work and keep them clean.
Limit Your Light Exposure Before Bed Time
There are a few reasons why you might want to limit your exposure to light in the evening hours.
- One reason is that light can interfere with your body’s natural sleep cycle. If you’re trying to go to bed at a reasonable hour, you don’t want to be exposed to bright lights that will keep you awake.
- Another reason is that too much light exposure can be bad for your eyes. If you’re looking at screens all day, your eyes can get tired and strained. Too much light exposure in the evening can make it harder to fall asleep and can also lead to headaches.
- Generally light is associated with tablets, displays or activity and all those are very disruptive to you sleep so make sure you mute all those light devices in your room so it can enter a proper sleep cycle.
Avoid Stimulants Before Sleep
Stimulants such as caffeine can have a negative impact on our sleep. Caffeine is a stimulant that can keep us awake and make it difficult to fall asleep. If we drink caffeine before bed, we may find ourselves tossing and turning all night long. In addition, caffeine can also disrupt our sleep patterns and cause us to wake up feeling tired and groggy. To avoid these problems, it is best to avoid stimulants such as caffeine before bedtime.
In contrast if you found yourself having too caffeine during the day try to take some chamomile or valerian root combined with melatonin to counter the effects of caffeine. Also remember that caffeine is not only in coffee it exists in energy drinks, tea, pills, pre-workout supplements and other drinks. These have the same effect on your body messing with your sleep cycle.
Conclusion
If you enjoyed How To Improve Sleep Quality Over 40 and would like to drop me a cheer below I would really appreciate it.
What is your favorite part of your sleep routine?
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