We are increasingly aware of how good sleep affects our well being. It’s not just the hours spent in bed, it’s also the quality of sleep that is critical for good health. Here are some of the benefits of consistent good nights rest:
- Helps maintain a healthy weight
- Reduces stress
- Improves memory
- Lowers risk for serious health issues
- Reduces inflammation
There are several things to do that will help you get a good night’s sleep.
Get ready for bed.
- Finish eating 2 hours before you go to sleep.
- Exercise daily (at least 3 hours before bed).
- Turn off the screens, including phones, tablets, computers, and the t.v.
- Go to sleep close to the same time every night.
- Make a rest ritual before bed. Try reading, stretching or taking a leisurely stroll to relax from the day’s stress.
Create a sanctuary.
Your bedroom’s environment can have a big impact on the quality of your sleep. Design your surroundings for peace and calm.
- Make sure you have a good bed. If your mattress is over 8 years old, you might want to consider getting a new one. They lose their integrity over time.
- Color your room calm. Muted shades of blues, grays, and greens create a restful tone. If you love color, use accents like colorful pillows and throws that can be removed at bedtime.
- Keep it dark. Light can make it hard to fall asleep, or stay asleep. Look for culprits like digital clocks, cable boxes, computers, and phones. Put them away or cover them up to prevent getting disturbed by them. Dark out shades are great for keeping all of the natural, neighbors and street lights out of your bedroom at night.
- Keep it quiet. Noises can interrupt your rest. Try closing the windows to keep outside noise belongs. There are lots of options for white noise machines that provide soothing sound and block out annoying sounds.
- Cool rooms are the best for a good night’s sleep. 67° to 70° is optimal.
Bedroom safety is important.
With the lights turned off, it’s easy to bump into dressers and chairs or trip over rugs and clutter. Keeping a tidy room is a good start to safety and adds to the peaceful zone you’ve created in your sanctuary.
- Stacked books, baskets or anything else left on the floor should be picked up and stored away.
- Make sure there are clear paths to doors, the closet, and bathroom.
- Remove small rugs in the bedroom, bathroom, and halls.
- dd sensor lights low on the walls and halls, 18” high or so, to light your way to the bathroom.
- Organize cords and keep them out of walking paths. When possible, it’s best to tack cords down along the base of walls so they are out of the way.
Getting enough quality sleep is important to good health. Improving your nightly rituals, and creating a calm and safe atmosphere in the bedroom will help you get the rest you need. Wake up bright and re-charged to enjoy your day.
Aging in Place by Design
Susie is a consultant for Aging in Place. Contact her if you have questions about adding safety and comfort solutions to your home.