Bedtime is a complicated part of our day with many factors that affect our sleep. Sleep is key to our overall health as we age. One factor is our circadian rhythm which is a 24-hour internal clock of our wake and sleep cycles. It’s important to settle into a routine to avoid sleep cycle issues. Let’s look at a few tips that can help you get a good night’s rest!
Routine Settle into a nightly routine that helps you wind down. This may be your time to shower, brush your teeth, change into pajamas, read, and finish tasks. A routine helps train your body that it is time to go to sleep around the same time every day. Make small changes over time rather than changing everything at once.
Temperature Depending on your living situation you may be in a thermostat war between hot and cold. Doctors recommend a temperature around 65 degrees Fahrenheit (Sleep Foundation). This temperature depends on many factors such as humidity, bedding, a fan, seasons, etc. Comfort is the main factor here to avoid waking up in the night to adjust the temperature.
Bedroom An ideal sleep environment is dark and free of distractions. Dim night lights or motion lights to safely navigate if needed are good as long as it doesn’t keep you awake. Avoid screens in bed as they can also keep you up at night. Set up a relaxing and inviting bedroom that makes you look forward to going to sleep every night. Take an inventory of your linens, mattress, and pillows to make sure they are up to par for comfort. This will pay off in the long run by investing in your health.
Lifestyle Focus on what you can control to live a healthy lifestyle. This includes nutrition, medication, fitness, mental health, and hygiene. All of these factors combine in the recipe of good health. Sometimes one small area or issue can easily be corrected and may be overlooked. This takes commitment, accountability, and patience. Life is a marathon, not a race.
Remember, everyone is different and it can take time to make adjustments to a routine. Consult with your doctor about sleep or overall health concerns. They may recommend visiting a sleep specialist. Goodnight!
Resources:
How To Settle Into a New Routine
Temperature
Circadian Rhythm
Insomnia
Sundowning