Sleep. We know we need it, but we struggle to get it. The older we get, the harder it seems to sleep soundly. It may not be possible to sleep like a baby, but if you follow these four simple guidelines, your sleep is very likely to improve.
1. Establish a sleep routine
One of the best ways to improve your sleep is to establish a routine for when you go to bed and when you wake up. Going to sleep and waking up at the same time each day will help your body to feel more rested. You will want to have time to relax before bedtime, reading a book or listening to quiet music, so you will be able to unwind. 7 to 9 hours is the recommended amount of sleep for most adults.
2. Cut down on caffeine
You may well appreciate the heavenly gift of coffee, but you’ll want to cut down on your coffee and caffeine consumption in the afternoon and evening. Caffeine can keep you awake 10 to 12 hours after you drink it, so it’s best to avoid it after your morning cup of joe.
3. Nap smartly
If you struggle with heavy eyelids during the day, make sure you nap smartly. Try not to nap after 2pm and try to limit your nap to no more than 30 minutes. A short nap should rejuvenate you without impacting your nighttime sleep.
4. Eating & Exercise
Healthy eating as well as regular exercise will both contribute to better sleep. You will want to avoid heavy, rich foods, alcohol and fatty foods 2-3 hours before bed for a good night of sleep. Exercising 30 minutes a day should have a positive impact on the sleep you get each night.