Improving Sleep Quality For Boomers

Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock.

1.  Regular Sleep Schedule 

Your bedroom should be sleep-friendly. Keep the room dark, quiet, and chilly. Invest in supportive pillows and a comfy mattress.

2. Make Sleeping Comfortable

Phones and tablets should be avoided an hour before bedtime. Screens generate blue light, which disrupts melatonin production.

3. Reduce Screen Time Before Bed

Reduce the consumption of caffeine and alcohol, especially in the hours leading up to bedtime. Both substances can disrupt sleep patterns.

4. Consume less caffeine and alcohol

Exercise regularly, but finish a couple hours before bed. Exercise improves sleep, but too close to bedtime can be harmful.

5. Regular Exercise

Watch your diet. Avoid big meals, spicy foods, and excessive beverages before bed to avoid nighttime restlessness.

6. Mind Your Diet

Relaxation practices can reduce tension and soothe the mind before bed. Meditation, deep breathing, and moderate yoga can assist.

7. Manage Stress

Short daytime naps are healthy, but extended or irregular naps, especially in the late afternoon or evening, might disrupt overnight sleep.

8. Limit Naps

Consult a doctor to diagnose and treat sleep disorders like insomnia and sleep apnea.

9. Treat Sleep Disorders 

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