5 bad sleeping habits that are ruining your sleep: useful insights curated by one of the best senior citizen homes in Bangalore
September 30, 2022
Categories : Senior Health Tips
As you age, it is not uncommon to experience some changes in your sleep patterns. You may find that you feel sleepy earlier in the evening or that you wake up too early in the morning. However, if you are struggling to sleep on a daily basis, maybe there are some poor sleep habits that are contributing to the problem. As one of the best senior citizen homes in Bangalore, we share with you 5 bad sleeping habits that are ruining your sleep and how you can fix them:
Eating and drinking too much before sleep:
Eating a large meal near bedtime can cause heartburn symptoms when you lie down. This can make it difficult to fall asleep and stay asleep. If you drink fluids before bed, you may have to wake up multiple times throughout the night to use the restroom. This can disrupt your sleep, making you feel tired the next day. If you are struggling with recurrent nocturia or heartburn at night, it is important to talk to a doctor.
Sleep tip: Eating dinner at least 2 to 3 hours before bedtime gives your body enough time to process food. If you want to eat snacks before bedtime, keep them light. Also, it is better to eat sleep-promoting foods such as almonds, bananas, cherries, and chamomile tea.
Taking long afternoon naps:
Afternoon naps are good as they help to reduce fatigue. However, longer naps can reduce your ability to sleep at night.
Sleep tip: Naps should be taken early in the afternoon for only 10 to 20 minutes. Avoid napping after 4 pm. However, note that individual factors, such as your sleeping schedule and your need for sleep, play a role in determining the best time of the day to nap. If you are struggling hard to sleep at night, avoid napping altogether.
Drinking alcohol or coffee and smoking before bedtime:
Alcohol may cause drowsiness, but once its effects wear off it leads to fragmented sleep. It has been found that alcohol consumption can worsen snoring and obstructive sleep apnea. Beverages that contain caffeine should be avoided 4-6 hours before bedtime, especially if you are sensitive to the effects of caffeine. Cigarettes should also be avoided before bed time, as nicotine is a stimulant that can disrupt sleep.
Sleep tip: If you have trouble falling asleep, milk may help promote sleep due to the presence of tryptophan. It has been shown that tryptophan-enriched foods can improve sleep quality in older adults.
Working out late in the evening:
Regular exercise can improve sleep quality. However, avoid vigorous exercise in the evening because it can raise the body temperature and make it harder to fall asleep.
Sleep tip: Try to do some activities such as yoga and swimming. Create a relaxing bedtime routine that includes winding down for 30 minutes before you turn out the lights.
Sleeping with your screen:
When you use electronic devices, such as cell phones, laptops, e-readers, or tablets, the blue light from the screen can mimic the effects of sunlight. Exposure to blue light can lead to reduced melatonin production which can hamper the ability to sleep. The longer you lie in bed staring at a screen, the harder it is for you to fall asleep.
Sleep tip: Reduce screen time in the hours leading up to bedtime. Instead of checking social media, try reading books or journaling before bed.
Are you looking for the best senior citizen homes in Bangalore?
When you move into our gated communities in Bangalore, you become part of a welcoming community. In our senior citizen home, you will find 1 BHK, 2 BHK, 2.5 BHK, and 3 BHK living spaces. The senior-friendly apartments offer a worry-free lifestyle so that you spend your golden years the way you want to. From maintenance to daily meals, from laundry to housekeeping, everything is taken care of by our on-site staff. These services will help you pursue your interests and spend time with other residents.
To know more about our gated communities in Bangalore, call us at +918884555554.