Sleep is foundational to every other aspect of your health. Without good sleep, you can’t function as you need to during the day or have the energy to do the things you need to do to stay healthy. In a study of nearly 55,000 people 50 years old and older, from 16 countries, researchers found that sleep problems were very common in European elders, according to the National Library of Medicine. Sleep issues abound for many people though, regardless of their location. Let’s look at some expert tips for getting a better night’s sleep.

Cut Down on Screen Time

The blue light that is emitted from screens can overstimulate your brain and make it difficult to fall asleep and stay asleep. It’s a good idea to turn off screens about one hour before bed. This gives your brain time to start unwinding without additional stimuli. Activities you can do in this time instead could include taking a warm bath, reading a book, spending time with your partner, or meditating.

Cut Down on Caffeine

Caffeine is a popular stimulant that can disturb your sleep routine. You don’t need to cut caffeine out entirely. You just need to keep in mind that caffeine stays in your system for 6-10 hours. This means that if you’re trying to improve your sleep patterns, you need to start cutting down caffeine early in the afternoon.

Create a Bedtime Routine

It’s also a good idea to create a bedtime routine. A bedtime routine should include things that help signal to your brain that it’s time to settle down and rest. This can include turning down lights about two hours before bed. This can help signal your body to start making melatonin, as our brains are wired to make melatonin as the sun goes down. You can also turn off the screens as mentioned above, and do relaxing activities that are quiet and relaxing.

Make Your Bed Sleep Friendly

Beds are made for sleeping, and you need to train your brain to associate your bed with sleep. Avoid doing many activities in your bed. Reserve the bed for sleep and time spent with your partner. Avoid watching TV, eating, or working in bed. You can improve it further by purchasing cool pillowcases and premium sheets from a premium supplier.

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