How to Count Your Sheep and Fall Asleep

Sleeping gets harder as you age. These tips can help!

By John Martin

 

Have you ever watched with envy as a child or pet falls asleep whenever and wherever they want? As we age, a good night’s sleep can be harder to come by, but all hope is not lost. Incorporating these good habits into your evening routine can help you fall asleep and stay asleep:

Establish a Consistent Sleep Schedule

Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

Create a Relaxing Bedtime Routine

Wind down before bed with calming activities such as reading, stretching or listening to soothing music. Avoid late-evening screen time, as the blue light emitted by TVs and other electronic devices can disrupt your natural sleep-wake cycle.

Adjust Your Sleep Environment

Make your bedroom a haven for sleep by keeping it cool, dark and quiet. Invest in comfortable bedding and consider using blackout curtains and/or a white noise machine to block out any distractions.

Limit Stimulants and Alcohol

Cut back on caffeine and nicotine, especially in the afternoon and evening, as these substances can interfere with your ability to fall asleep. While alcohol may initially make you feel drowsy, it can disrupt your sleep cycle and lead to fragmented rest.

Stay Active During the Day

Engage in regular physical activity but aim to complete your workout at least a few hours before bedtime to allow your body time to wind down. Gentle activities like walking, yoga, or tai chi can be particularly beneficial for promoting relaxation.

Monitor Your Meals

Avoid heavy meals, spicy foods, and large amounts of liquids close to bedtime, as these can cause discomfort and disrupt your sleep. Instead, opt for a light snack if you’re hungry, and try to eat dinner several hours before hitting the hay.

By incorporating these strategies into your daily routine, you can improve the quality of your sleep and keep your hand away from the snooze button in the morning.

Well-being