Promote Quality Sleep with Top Retirement Communities in California
Reap the Many Benefits of a Good Night’s Sleep
As we age, resting and getting a good night’s sleep are more important than ever for our bodies and brains. While we sleep, our mind and body rest and rejuvenate after the day, keeping us both mentally and physically fit. Plus, there are many additional benefits that great sleep can bring. These include boosting your mood, improving your mental well-being, lowering the risk of disease, warding off memory loss, maintaining weight, supporting your metabolism, improving your memory, and more. If you want to feel your best and get these benefits, it’s necessary to prioritize high-quality sleep every night.
Are you looking to improve your sleep? Keep reading for sleep tips from Sunshine Retirement Living’s over 55 communities in California.
Stick to a Schedule
One of the best ways to get quality sleep is sticking to a sleep schedule. Going to sleep and waking at the same time every day helps regulate your body’s circadian rhythm, allowing you to fall asleep more easily. So, find a bedtime that works for you, and aim to get seven to eight hours of sleep each night to allow your body to get the rest and recovery it needs!
Consuming caffeine close to bedtime or even in the afternoon can impact one’s ability to sleep well. This frequently affects senior adults as well. You should avoid consuming any caffeine in the four to six hours leading up to your bedtime to promote good sleep. Some caffeinated items that can negatively affect the quality of your sleep include coffee, soda, chocolate, green tea, energy drinks, and coffee-flavored or coffee-containing foods.
Reduce Mental Stress
A busy and overwhelmed mind can also put stress on your body. Stress and anxiety can also result in disrupted sleep or even sleep disorders, such as insomnia. Reducing any lingering mental stress or anxiety can help promote better sleep quality. Here are some things you can do during the day and before bed to get into a state of relaxation and tranquility:
Take some time to journal
Listen to calming music
Try physical relaxation techniques like stretching or conscious muscle relaxation
As we age, exercise remains extremely important for our health. In the older years, exercise can help us maintain mobility, reduce the risk of injury from falls, and more. Another fantastic benefit of exercising is it can help promote quality sleep and reduce daytime drowsiness. Exercise tires the body and, in turn, can help us sleep longer and deeper. The best exercises to promote sleep are aerobic, cardio, resistance training, and yoga. To find out what’s best for you, experiment with different types and times of exercise!
Set the Atmosphere
Bright lights and distractions before bed can reduce sleep quality. It’s essential to wind down and set the atmosphere ahead of time! In the later hours of the day, you can switch to dimmer lighting to let your mind and body know it’s almost bedtime. You’ll also want to avoid electronics, such as TV, cell-phone, laptops, and tablets, as the blue light can reduce your ability to fall asleep. Trade in your electronics for a good book in the hour leading up to your bedtime. Lastly, set a comfortable room temperature for sleep. Most adults sleep well in a room that is 60-67 degrees Fahrenheit.
You can’t thrive or live life to the fullest without adequate sleep! If you struggle with falling or staying asleep, you may want to consult with your doctor.