What’s involved in sleeping well at night? quick one: How would you rate the quality of sleep you get each night? Likely you are stopping by because you want sleeping tips that will enhance your sleeping pattern. That’s commendable! Why? Quality sleep improves your mental and physical health – throughout your lifetime.
When it comes to “Sleep,” everyone should head on for quality over quantity – I’m sure you know what that means. Today, we have at least six categories of people who want sleeping tips that will enhance their quality of sleep.
And interestingly, this article, serving as a guide, focuses on each type. But you may wonder, how did I classify these categories? It’s based on age groups.
These are those in their:
Having it in categories speeds up getting your particular sleeping tips. That means you might not have to read the whole piece. Although, reading the entire article might expose you to what to avoid when you hit that particular age group, or you could use the information presented to help others. But, whatever the case may be, you have the decisions right in your hands.
Sleeping Well at Night: Quality Tips for Six Age Groups
Sleeping Well at Night Tips For Folks in Their 20’s:
If you are in your 20’s, what exactly is disrupting your sleeping pattern? There are at least three widely known reasons that might account for that.
- Avid reading – burning candles at night
- Technology use – laptops, smartphones, and other technological inventions.
Check These Tips:
- Limit late-night social media use.
- Keep your room dark
- Keep your phone away from the bedroom
- Design a wind-down routine, at least an hour before sleep (take a warm shower, read, exercise, or listen to calm music)
- If you want to watch a movie before bed, watch a hilarious one.
Hint: The purpose of a wind-down activity is to prepare your brain for sleep, tell your body to slow down, and then relax. Be informed that a tiny burst of light can disrupt your body clock.
Sleeping Well at Night Tips For Folks in Their 30’s:
The majority of folks in this age group are now bothered with work, how they will raise a prosperous family and financial stress. If you’ve noticed that you have a short sleep, you will want to force your self to sleep. But you shouldn’t!
- Don’t think about how many hours you have left to be up, but think of the time you had little or no sleep
- Reassure yourself that you will soon sleep, your brain will calm down.
- For pregnant women, take in more iron to help treat unstoppable urge to shift legs, thus making falling asleep difficult.
- Use an earphone to avoid distractions.
Hint: If you are married and you have a baby that’s past feeding stage, agree with your spouse to take turns on who attends to your child if he or she wakes up in the night.
Sleeping Well at Night Tips For Folks in Their 40’s:
Do you snore heavily? That could be one of the reasons why you have a hard time sleeping. Sleep apnoea results in heavy snoring which disrupts sleep and breathing. And this is linked with being overweight.
- Try weight loss
- Try adapting to the use of CPAP device
- Separate bed from your kids, especially to avoid noise or physical movement
Sleeping Well at Night Tips For Folks in Their 50’s:
Some women in their menopause, at this stage, will experiencehot flushes at night. Both men and women in this stage also struggle with waking up to use the restroom in the middle of the night, at least once. A few of these tips will help those in this category.
- Wear clothes that wouldn’t raise your temperature and avoid activities that would.
- Don’t eat late, don’t indulge in alcohol in the evening, and don’t exercise in the evening.
- Use breathable mattresses or those with natural fillings for temperature regulation.
For Men and Women
- Avoid the intake of alcohol and don’t take in more fluid during the evenings, but drink little.
Sleeping Well at Night Tips For Folks in Their 60’s:
Older man! Don’t fall for the myth that as you age, you need less sleep. Although I believe that even though older people want to enjoy more rest like those in their 20’s and 30’s, they aren’t capable of achieving that. Yet I don’t see that to mean not needing more sleep; you do need. You would do well to dwell on these tips.
Check these tips
- Use medication to treat REM sleep behavior disorder
- Limit intake of pain medication
- Don’t fall into the habit of late nights
- See your doctor for more detailed advice on what drugs to take and what not to take.
Sleeping Well at Night Tips For Folks in Their 70’s:
It’s widespread for folks in this age group to develop insomnia. As we age, the human brain has difficulty maintaining sleep. Well, you don’t need much to gain balance, these would work well.
Check These Tips
- Work on Cognitive Behavioral Therapy for Insomnia
- Spend more time outdoors.
- Join online programs like the one on the NHS.
Hint: Cognitive behavioral therapy should be the first applied tips. When you go for this, a therapist is assigned to help enhance your attitude to sleep and then design for you a rigorous routine to follow. If you must use drugs, talk to your doctor first.