Take a Relaxing Bath
You can fully relax into your sleep by setting time aside in the evening to relax. Running a relaxing bath soothes aching muscles, eases breathing, and reduces anxiety. Make sure the temperature of the water is comfortable. Use lavender oil to add some luxury to your bath. The scent of lavender oil helps with restlessness and sleep disorders.
Read a Book
Research shows that reading a book reduces the levels of stress by 68%, so read a book to help you drift off. You may have worries that trouble you, so immerse yourself in an immersive tale to stop worrying. Reading can leave you feeling calmer since it slows your breathing and relaxes your muscles. According to Stannah’s 2019 Silver Census, one of the best places for enjoying a good book is relaxing in bed.
You can also boost your brainpower by reading. Your body, including your brain, needs exercising. Reading a book is more neurologically challenging than processing images or speaking. There are other cognitive health benefits of reading; it reduces the risk of developing degenerative diseases, such as Alzheimer’s. According to one study, solving puzzles or reading engages the brain, so people, who solve puzzles or read, are 2.5 times less likely to develop Alzheimer’s.
Do you stay with your grandchildren? You can read with them. As a grandparent, reading with your grandchildren can brighten your silver years. In fact, many grandparents take the pleasure of sitting down to read to their grandchildren fun and fantastical tales before bedtime. This was shown in the Stannah’s Silver Census.
Poor eyesight can prevent you from reading. Do not worry. You can listen to an audiobook to wind down in the evening. You will never wake up with a book on top of you.
Listen to Music
According to research, elder people who love listening to relaxing for 45 minutes before bed sleep faster and they sleep longer. They also do not wake up frequently at night. Overall, they have a good night’s sleep. However, they cannot have a restful night if they do not listen to music.
Calming music can relax your muscles, lower your blood pressure, and slow your breathing rate and heart rate. These biological changes are the same changes that the body experience when you are falling asleep. Therefore, music can help you get a good night’s sleep.
Do Not Take Caffeine, Alcohol, and Nicotine
You can be tempted to smoke a cigarette, take alcohol, or a hot drink before you wind down for bed. Do not take these stimulants. Why? They increase your heart rate and promote alertness. So, they can stop you from feeling tired.
For example, you can reduce your total sleep time by one hour if you consume caffeine six hours before your bedtime. The effects are even much worse in the elderly.
Do not consume these stimulants. Instead, try ginger, chamomile, or peppermint tea. You can even take a cup of warm milk.
You can reduce rapid eye movement (REM) sleep by drinking alcohol. REM sleep is the ‘restorative’ period, and it occurs around 90 minutes after you fall asleep. It is when you dream. Do not disrupt this phase. Disruptions can lead to poor concentration and daytime drowsiness. Alcohol can induce sleep apnea and suppresses breathing.
Do Not Eat a Big Meal
Do not take a big meal before your bedtime. A big meal makes you feel full, making it harder for you to get comfortable. The body needs time for digestion. The body switches off once it completes digesting food. You can eat a big meal earlier in the day. Your body will have enough time to digest the food before sleep. Take a sugar or caffeine-free hot drink if you feel peckish. You can take a healthy snack, such as a handful of almonds.