There are many reasons as to why it is so difficult to fall asleep in our golden years. Not only is falling asleep tough but staying asleep throughout the night is an even harder task to accomplish. However, these ten tricks and supplies can help you get the sleep you deserve.
1. Position Your Back with A Bed Wedge
Wedge pillows are a great way to add extra needed support to both your neck and back. By doing this, you are more apt to sleep through the night and wake up without kinks in your neck and back.
Pillows like this come in all different shapes and sizes. They’re also offered at multiple price points so you can invest in the level of quality that works for you. Prices range from $12 all the way up to $127.
2. Use A Massage Belt Before Climbing into Bed
An important factor in getting a good night’s rest is being able to relax when falling asleep. It is incredibly difficult to do this if our muscles are tense. Relax your muscles by using a massage belt before bedtime. This belt can help relax your muscles in your lower back which tend to be the tense muscles that keep us up at night.
3. Don’t Drink Liquids Too Close to Bedtime
There are a couple of reasons as to why you shouldn’t drink liquids too close to bedtime. One reason is that incontinence returns as we age, and it causes us to wake up frequently throughout the night.
Getting up in the middle of the night to use the restroom can make for not only a bad night’s sleep but also adds opportunities for falls. Be sure to avoid liquids when it gets close to bedtime so that you can sleep better through the night and so you won’t have to risk falling while walking in the dark to the bathroom.
4. Eat A Light Snack Before Bed
Eating a light snack before bed can help you sleep through the night because you won’t be woken up by a growling stomach. Try a tablespoon of peanut butter or an apple with some string chest. Similar to the trick listed above, this trick can help reduce the risk of late-night falls as well.
5. Invest in A Decent Mattress and/or Mattress Pad
Above all others, this trick is the most important. Without a decent mattress, you may never get the sleep you deserve. Since the material that you sleep on can make or break your sleep, it’s smart to research mattress options thoroughly.
Make sure to read reviews, descriptions and exchange policies before purchasing a new mattress. The details in these three areas should help you narrow your decision down to just a few options.
6. Take Some Magnesium
Many of us have magnesium deficiencies and we don’t even know it. Health magnesium levels help to reduce stress levels, promote heart health and give you a better night’s sleep. and Increase your daily intake by adding a quality magnesium tablet or powder to your diet about 2 hours before bedtime.
7. Use A Sleep Mask
Sleep masks are great for creating the darkness needed for proper sleep. If you are sensitive to light while sleeping, a regular sleep mask can eliminate that problem altogether. Some sleep masks have extra features as well.
For instance, sleep masks that have both a cooling and heating feature can relieve sinus pressure, headaches and joint and muscle pain that may be contributing to poor sleep.
8. Purchase A Good Quality Neck Wrap
Neck wraps are very similar to sleep masks in the way that they usually have extra beneficial features. However, the main reason a neck wrap could help you sleep at night is that it provides neck support. Neck wraps can also relax joint and muscle pain when they have a massage, cooling, or heating feature.
In the end, anything that provides support of relaxes joints and muscles can help you get the sleep you deserve.
9. Support Your Knees
It’s no secret that hip pain is a common symptom of again. A pillow in between your knees can help to provide your hips with the support they need so that they are aligned as possible while you sleep. Not only will this trick help you sleep at night, but you also won’t wake up in as much pain as you used to.
10. Sleep in the Right Environment
Our bodies get very sensitive with age. The older we get, the easier our bodies are affected by the temperature. Keeping your sleeping environment at the perfect temperature for your body can help you stay asleep through the night.
Also, if you are easily affected by light, make sure your room is pitch black while you’re in bed asleep. Room darkening blinds can help a lot with this. However, be sure to have a lamp that is easily accessible if you need to get up in the middle of the night.
Are you having problems getting to sleep rather than staying asleep? Check out these 17 tips on how you can get to sleep faster.