Yes, you can have better sleep! As women gracefully navigate through the various stages of life, one aspect that requires special attention is sleep. As we age, achieving a good night’s sleep becomes crucial for overall well-being. We need sleep to be at our best both physically and mentally. Many factors contribute to the quality of sleep. Creating an environment conducive to relaxation is key. We share practical tips and tricks to enhance your sleep experience. We focus on cultivating peace and allowing the mind to unwind naturally.
Top 8 Tips for Better Sleep
1. Stretching for Serenity:
Incorporating gentle stretching exercises into your evening routine does wonders for promoting relaxation. Consider incorporating yoga or simple stretching exercises to release tension from the day. Focus on deep breathing while stretching to calm the mind and prepare the body for rest. Yoga with Adriene has a wonderful 20-minute bedtime YouTube video that we highly recommend.
2. Tea Time Tranquility:
Swap out that evening cup of coffee for a calming herbal tea blend. Chamomile, lavender, and valerian root are renowned for their sleep-inducing properties. Create your own custom tea blend or explore pre-packaged options designed specifically to promote relaxation. Enjoying a warm cup of tea before bedtime can signal to your body that it’s time to wind down. Added benefit: Herbs are good for you! If you need ideas for other warm beverages, check out these cups of deliciousness.
3. Bedroom Bliss:
Transform your bedroom into a sanctuary of serenity. Choose calming and muted colors for your bedding and decor. Pale shades of blue and lavender are our favorites for wall color. Also, consider incorporating soft textures and comfortable bedding to enhance the feeling of coziness. This fleece blanket is the coziest one we’ve found. Invest in high-quality pillows that support proper spinal alignment. As inviting as 5 pillows on a bed looks, this is NOT a good idea for relaxing your head and your neck muscles. Voice of experience here! You really want a quality pillow that cradles your neck and head.
4. Lighting Magic:
Dim the lights in the evening to signal to your body that it’s time to wind down. Consider using soft, warm-toned light bulbs or using bedside lamps with adjustable brightness. Avoid exposure to bright screens at least an hour before bedtime. The blue light emitted can interfere with the production of melatonin. This powerful sleep hormone is produced by your brain in response to darkness.
5. Temperature Tidbits:
Maintaining an optimal room temperature is also crucial for a good night’s sleep. The ideal sleep environment is generally cooler, between 60-67 degrees Fahrenheit (15-20 degrees Celsius). Experiment with different bedding options to find what keeps you comfortably warm without overheating. Investing in a good-quality mattress and breathable sheets contribute significantly to your sleep comfort. Even though you think you’re doing a great thing by encasing mattresses in waterproof encasements, this may be causing you to overheat. According to sleepworld.com, “The material used for waterproofing safeguards the mattress against water and is mostly made up of plastic. However, due to the plastic material, the heat from the body gets trapped, which leads to sweating at night.”
6. Mindful Breathing:
Practicing mindfulness and deep-breathing exercises can help calm the mind. As we age, the responsibilities and stressors of life can accumulate. Taking a few minutes each night to focus on your breath and let go of the day’s worries can make a substantial difference in your ability to relax and fall asleep peacefully. If you have a hard time “shutting off your mind”, try saying the words In and Out when breathing. Say them slowly as you inhale and exhale. Try it. Seriously, it’s a gamechanger.
7. Digital Detox:
We know. We know. You ‘think’ you’re winding down by checking Pinterest or Facebook one last time before nodding off. But you’re not. As we said above, screen time stimulates the brain and reduces melatonin production. Everyone benefits from a digital detox at least one hour before bedtime. Instead, engage in relaxing activities such as reading a book or listening to soothing music with your eyes closed.
8. Create a Ritual:
Establishing a bedtime ritual can signal to your body that it’s time to wind down. Whether it’s a warm bath, a few minutes of journaling, or a calming skincare routine, incorporating a consistent pre-sleep ritual can become a powerful cue for relaxation. Be kind to yourself. Take this time for yourself.
Here’s to Better Sleep!
Embracing aging includes prioritizing self-care. And a good night’s sleep is a fundamental aspect of that care. By incorporating these tips and tricks for better sleep into your everyday life, you will create an environment that fosters peace and relaxation. Sweet dreams!