You get into your pajamas and lay down around 10 pm. You find yourself tossing and turning for about 20 minutes, so you check your phone one last time before shutting your eyes. Before you know it, it’s already midnight and you have to leave home by 5 am to get to work at 6 am. It’s unfortunately another sleepless work night for you.
According to the Centers for Disease Control and Prevention, adults should get at least seven or more hours of sleep each night. Seniors aged 61 to 64 should get at least seven to nine hours of sleep per night. Consistently getting less than seven hours of sleep each night can cause memory loss, irritability, and mid-day fatigue.
The best times to play an online Casino game or watch your favorite show would be a few hours before bed. Keep your phone on the charger on the other side of your bedroom so you can focus on getting some good shut-eye. Let’s discuss other ways how to get more sleep each night.
The Sleep Foundation has discovered that showering before bed aids in the body’s natural processes of cooling down the body for bedtime. Plus, a warm shower is already soothing because of the heightened temperatures relaxing your muscles and cleansing the dirt off of your body.
Studies have shown that people who take showers or baths with water temperature a little above 100 degrees Fahrenheit experience reduced blood pressure levels. As long as they bathed an hour or less before bedtime, their blood pressure would lower to healthier levels.
Place on a soft lamp light and grab a favorite book to read. Even reading for about 15 to 20 minutes or less can make you sleepy because your eyes peering across the pages are getting constantly exercised. Hence, they will eventually need to close for rest because you do not blink as much when you are reading a book or text on an electronic device.
Speaking of electronic devices, put your phone on silent at least an hour before bedtime. Place it on the opposite side of the bedroom away from your bed so that you do not focus on it.
The blue light from your smartphone will keep you up longer because it mimics the brightness of daytime light from the sun. Hence, your body will not signal to your brain that it is time for bed because there will be no melatonin in your body.
Set an analog alarm clock plugged into your wall for the time that you have to wake up. If needed, you can also set alarms on your phone.
Keeping the phone and your alarm clock side by side together on the other side of the room will force you to get up and walk across the room to shut them off. By that time, you would have already gotten out of bed, so it would be easier to start your day from then on.
If you are having trouble sleeping at night, we hope that these methods help you to get better sleep. We wish you much rejuvenation and energy when you wake up tomorrow morning!