According to Psychiatry.org, around 50 million Americans suffer from some type of sleep disorder. From sleep apnea to insomnia, many different conditions can affect your sleep hygiene.
Do you struggle with finding sleep environment tips? Do you wake up every morning tired and unmotivated? Read on to learn about how to elevate your sleep hygiene and get restful shut-eye.
What is Sleep Hygiene?
Sleep hygiene is an all-encompassing term that defines the habits and rituals you use to get a better quality of sleep. Good sleep hygiene looks different for everyone.
Many different factors affect sleep hygiene, such as:
- Age
- Underlying medical conditions
- Existing schedule
Here are some key strategies to use today to develop healthy sleep habits and improve sleep quality:
Try White Noise
Although many people think silence is a requirement to sleep, sometimes it can keep you awake. If you’re a senior, you may find it unnerving to listen to the silence as you try to drift into dreamland.
White noise is the perfect solution. White noise is tailored specifically to help you relax. It’s enough to cut through the silence, but not complex enough to distract you while you try to fall asleep.
If you don’t like the sound of white noise, there are myriad other “color noises” that provide similar comfort, such as:
- Brown noise
- Pink noise
- Black noise
- Green noise
These noises differ in volume and frequency. For instance, brown noise has a lower frequency.
Keep a Regular Schedule
Although it may seem tempting to stay up late occasionally or sleep in on the weekends, the key to sleep hygiene is going to bed and waking up at the same time every day.
If you live in an assisted living community, plan your days around meal times or activities that you enjoy. A set schedule will make it easier to determine the best time to get your shut-eye.
Consider Blackout Curtains
Do you get irritated and wake up easily with the light coming in? Or, do you have an alternative sleep schedule? Blackout curtains may be a great option.
Blackout curtains do essentially what they describe: They are made of a fabric that darkens your room to keep sunlight from leaking in. Although they are a staple for people who work the night shift, they’re beneficial to everyone.
Blackout curtains aren’t just for falling asleep at night. If you need a nap during the day, shutting out the sunlight will help you fall asleep more quickly.
Use Fragrances
Sometimes, relaxing scents are a key to improving sleep quality. They can contribute to a more calming environment that lulls you into an easy sleep.
Lavender is a popular scent for this very reason. You can use lavender pillow spray. Many companies sell it pre-made, or you can make your own and bottle it to use right before you go to bed. For a more defined scent, try sandalwood.
Although pillow spray works fantastic, some other options for elevating the scent in your room include candles and essential oil diffusers.
Limit Screen Time
Screen time has been proven to hurt our overall health and well-being. When it comes to using screens before bed, the results are even more dismal.
Blue light, which is present in cell phones, tablets, and computer screens, is disruptive to your circadian rhythm. What does this mean? Staring at a screen before trying to go to bed will disrupt your overall sleep quality.
You don’t have to go straight to sleep if you want to wind down before bed. Try reading a physical book or using an e-reader with an e-ink screen. These screens are specially designed without blue light, to mimic the appearance of a book.
If you live in an apartment, try putting your devices in another room and switching to an old-fashioned alarm clock for your bedside table. Without easy access to your devices, there will be less temptation.
Reduce Your Stress
Your actions during your waking hours can contribute heavily to how you sleep at night. One of the best insomnia solutions is to eliminate or reduce your stress during the day.
Try activities such as yoga and meditation to calm your mind. In addition, limit screen time during the day. Put timers on your phone or pick up physical hobbies rather than scrolling.
Some other activities you can do to lessen your stress include:
- Journaling
- Art
- Needlework
- Breathing exercises
Although suggestions can be helpful, it is ultimately up to you to decide what works best when you start to feel overwhelmed or stressed.
Develop a Routine
Your nighttime ritual is paramount to getting the best quality of sleep possible. It doesn’t just apply to when you climb into bed, but everything leading up to it.
Sometimes a warm bath can help relax your body and prepare it for sleep. Writing an entry in your journal or reading a chapter of a novel can also be a great way to settle down for the night.
Bedtime routines are essential to falling asleep and staying asleep. Although sometimes it may be difficult, try to stick to your routine as much as possible.
Exercise Regularly
Exercising in your senior years has numerous benefits, and one of the primary perks is helping to regulate your sleep quality. Try to exercise several times a week.
Since exercise elevates your body temperature, it will also improve your circadian rhythm which is the body’s natural sleep-wake cycle.
Additionally, exercise contributes to melatonin production. Melatonin is a natural hormone that aids in falling asleep.
Improve Your Sleep Hygiene Today
You should not have to suffer from poor sleep quality in your golden years. Use this guide to craft the perfect sleep hygiene regimen for your needs.
Greenwood Place Assisted Living & Memory Care is your premier option for senior living in Marietta, Georgia. With options such as memory care, assisted living care, and short-term care, we have a solution that is right for you.
Are you interested in learning more? Reach out to us today to discover our community.
