15 Tips for Good Sleep in Adults Especially Post 40!

Blogs08 Mar 2024

Often underestimated, sleep is a major factor in the overall well-being of a person! The quality of sleep becomes even more crucial in supporting physical health, and cognitive function, increasing productivity and building emotional resilience. A good night's sleep is not just a luxury; it's a necessity that fuels our daily lives. Research has found that shorter sleep durations trigger metabolic and hormonal changes and increase the risk of weight gain and obesity. Poor quality of sleep has also been tied to lower brain functioning and higher risk-taking. Conversely, the advantages of good sleep are plenty. Some of the most important benefits of good sleep include supporting a healthy weight, stronger immunity, more energy, reduced stress and clarity in thinking. If you are wondering, ‘how to get better sleep?’ In this article, we'll explore 15 tips that may help you achieve better and more restful sleep.

15 Tips for Good Sleep in Adults

1. Set up a Consistent Sleep Schedule

When it comes to improving sleep, create a consistent sleep schedule and follow it. This will help regulate your body’s internal clock and make it easier for you to fall asleep and wake up naturally at a desired time. Habitually sleeping and waking at the same time daily reinforces your body’s sleep cycle and keeps you well-rested.

2. Create a Relaxing Bedtime Routine

If you go to bed right after doing a stressful activity or chore, it can be difficult for the body to relax and fall asleep quickly. This is why it is so important to engage in calming activities like reading a book, taking a warm bath, stretching, and doing a nightly skincare routine. Doing relaxing activities regularly before your bedtime can help signal your brain that it’s time to sleep and help you rest better.

3. Invest in a Comfortable Mattress and Pillows

Uncomfortable pillows or mattresses not only cause disturbed but also result in body pains, headaches and muscle tension. Make sure to invest in good pillows and mattresses to create a comfortable setting to sleep in.

4. Limit Exposure to Screens Before Bed

We know it’s hard to stay away from your screens, especially for work or entertainment, however, most screens emit blue light which is harmful to your body’s sleep-wake cycle as it suppresses melatonin- the hormone that makes you drowsy. So, ensure to limit your screen time at least an hour before bedtime to allow your brain to prepare for sleep.

5. Choose Sleep-Inducing Foods

If you’ve been having trouble sleeping for many nights, try incorporating sleep-inducing foods to help you. For example, milk contains tryptophan which is known to help get sleep. Including such items may help improve sleep.

6. Don’t drink water before bedtime

Your water intake is crucial to boosting overall health but make sure to avoid consuming too much water or other liquids close to your bedtime or you will be plagued with frequent trips to the bathroom, and this will disrupt your sleep!

7. Create a Comfortable Sleep Environment

When you sleep, your pillow and mattress are important, but so is your environment. Make sure to use blackout curtains to keep external light out. Close your door if you find your home noisy. Switch off all the lights around and choose to wear an eye mask if you need. Having a cool, dark and ventilated room can be best to sleep better. To make your sleep environment more soothing and comfortable, you can explore aromatherapy and choose scents like lavender or chamomile to induce relaxation in your room.

8. Stay Active During the Day

Physical activity can be tiring and might induce sleep. Engaging in moderate exercise every day can keep you physically fit and may help you get better sleep too.

9. Manage Stress Through Relaxation Techniques

As an adult it can be hard to ditch the baggage of stress, worries and fears and head to bed each day. Practising relaxation techniques that calm your mind and relax your body such as breathing exercises, meditation and more can help release the tension in your body and help you sleep better.

10. Limit Caffeine intake

We know that your favourite cup of coffee or tea can be tempting to have in the evenings or nights. However, research has found that even caffeine consumed 6 hours before bedtime causes sleep disruptions! So, you must keep a huge gap between the time you have caffeine for the last time in the day and your bedtime if you want to sleep better.

11. Don’t force yourself to sleep

If you find yourself unable to fall asleep after 20 minutes, avoid trying any further. Simply get out of bed and engage in a relaxing activity until you feel drowsy. Forcing yourself to sleep only increases frustration and anxiety in the body.

12. Limit Naps During the Day

We all have trouble staying awake all day and often fall prey to the lure of afternoon naps. These naps are beneficial when they are short, but irregular napping during the day for long hours can interfere with your sleep schedule. So, it’s best to avoid napping in the day and sleeping at your decided bedtime or restricting your naps to short durations.

13. Use white noise

White noise is a unique sound that contains all frequencies across the range of audible sounds. You may notice white noise in the sound of fans or in television static and such white noise may be a positive factor in sleep quality. A study done in 2021, discovered that the application of white noise on ICU patients in a hospital improved sleep quality and concluded that white noise apps may help support better quality sleep. So, you can try this at home with a white noise machine or simply download a white noise app to try and improve your sleep time.

14. Avoid large meals before you sleep

Having a big meal very close to your bedtime may cause discomfort and give you more trouble as you try to fall asleep. Having a gap of at least 2 hours between dinner and your bedtime might help you fall asleep better!

15. Seek Professional Guidance if Sleep Issues Persist

If despite your efforts, sleep problems persist, consider seeking guidance from a healthcare professional. Sleep disorders can have various underlying causes and addressing them may require specialised intervention. These 15 tips to improve sleep may help repair your sleep cycle significantly and after improving your health and well-being as well. Remember, sleep is not for the weak! It is one of the most essential parts of keeping your body and mind sound. So, incorporate these sleep habits and take control of your sleep schedule today!