And going to bed before midnight ensures you spend enough time in deep sleep. To align with your body’s natural release of melatonin, shut off the lights within two to three hours of sunset. Keep the same bedtime and wake-up times: Having a consistent schedule helps alert your body to being tired and then getting up around the same time each day and night.You can also keep your room cool by opening windows, using fans, and wearing light clothes. Maintain optimal sleep temperature: Sleep experts recommend your bedroom stays between 68 and 72 degrees.When reaching for a nighttime snack, consider grabbing something anti-inflammatory, with nutrients and fiber to make you feel full.

Avoid consistently consuming chips, cookies, soda, and fried foods. More so, diets rich in inflammatory foods are associated with poorer sleep. Avoid heavy meals: Eating a large meal right before bed can make it harder to fall asleep when your body is digesting.Consider setting a time limit on your screens to signal your winddown is approaching, or put your phone in a drawer so you aren’t tempted to check it while in bed. Limit screen time before bed: Limiting stimulation from screens right before bedtime can help people fall asleep better.Establish a wind-down routine: Maintain nighttime habits that bring you a sense of calm for 30 minutes to an hour before bed, like reading, journaling, taking a shower, listening to music, or preparing your clothes for the morning.Falling asleep How can I get better sleep? Experts recommend shutting off screens, relaxing before bed, and moving throughout the day. Age-related brain changes can lead to more nighttime wake-ups and a more challenging time falling asleep and staying asleep. Why is it harder to sleep for older adults?Īs people age, it can be harder to maintain the quantity and quality of sleep. For those 65 and older, the CDC recommends between seven and eight hours of sleep each night. Centers for Disease Control and Prevention (CDC), adults need at least seven hours of sleep. Even following certain sleep habits can increase your life expectancy, per one study.Īccording to the U.S.

So, improving sleep can, in turn, improve our lives. One study found older adults who get five or fewer hours of sleep are at risk for developing multiple chronic conditions. Sleeping less puts people at risk of mental health problems like anxiety and depression. Getting little sleep is associated with an increased risk of chronic health conditions like heart disease and stroke. Minutes scrolling on social media before bed turn into hours, and screens have made it harder to shut off the brain and prepare for a good night’s rest-ever heard of revenge bedtime procrastination? It’s too easy to give in to the over-stimulating activities at your fingertips-hello, TikTok-instead of turning the lights off. While current guidelines recommend adults get between seven and nine hours of sleep, over a third of Americans do not meet the minimum. Beyond quantity of sleep, research has shown that the quality of your sleep matters too.

Insomnia hours cookies