4 Daytime Habits That Can Improve Sleep Quality

By Pete Lane, 9:00 am on

Sleep is a vital part of maintaining optimal health. Those who receive adequate sleep each night often have a stronger immune system capable of battling complaints like the common cold, experience less chronic pain and have an easier time maintaining their weight. Implementing just a few easy habits suggested by Centennial caregivers can help overcome problems sleeping.

1. Maintain a regular schedule.

Rising at the same time every morning, which includes avoiding the temptation to linger in bed or hit the snooze button on the alarm, actually teaches the body to anticipate bedtime when it approaches. According to Centennial elder care professionals, as we grow older, keeping to a set schedule can actually have the beneficial side effect of teaching us when to get sleepy. 

2. Eat well.

Nutrition plays a vital role in regulating body chemistry. Studies show that foods high in magnesium aid in relaxing the body. Leafy, deep green foods like kale and spinach, vitamin-dense nuts and seeds, fish, yogurt and beans all provide essential magnesium, and including a few servings of these every day will help to reach the ideal 400-milligram daily intake. A happy side effect of including these foods is to lower inflammation for those who suffer conditions like rheumatoid arthritis and to lessen the risk of osteoporosis.

3. Exercise regularly.

Ensuring adequate exercise offers a two-fold benefit: not only can gentle exertion like swimming or taking a walk assist in making the body crave rest at night, engaging in these activities outside actually affects our circadian rhythm and the production of the hormone Melatonin, which is a natural sleep aid produced by the body.

4. Meditate.

Meditation isn’t just a popular way to relax; studies show that those who engage in just a few minutes of meditation daily can improve the quality of their sleep. This is not just true of those suffering from insomnia, but also those who have no complaints about their sleep cycles. Calming the mind, especially before bedtime, has a beneficial effect on calming the body for sleep and can also help to allay those worries that sometimes keep us awake at night.

Would you like to learn more about promoting senior health and wellness? Don’t hesitate to reach out to the friendly staff at Home Care Assistance. Schedule a free in-home consultation to learn more about our care services, including dementia and Alzheimer’s care in Centennial, by calling 303.957.3100 today. We look forward to speaking with you.