How Do You Get Quality Night Sleep – How Long Is Enough?

Getting a good night’s sleep is vital for your mood, health, and well-being. However, many people have trouble getting enough quality night sleep. While there is no single best way of ensuring a good night’s rest, there are a few basic principles.

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What follows are some tips to help you sleep well and wake up refreshed. If you have persistent problems getting to sleep, talk to your doctor for advice and possible medication. He or she may also be able to identify a cause, such as sleep apnea, stress, too much caffeine or alcohol.

Elderly woman getting quality night sleep

How To Get Quality Night Sleep?

  • Avoid a sedentary lifestyle.
  • Avoid long daytime naps.
  • Reduce anxiety.
  • Avoid using computer before bed.
  • Wind down before bed.
  • Keep your bedroom dark, cool and quiet.

It might seem obvious but one thing you should avoid doing is taking long afternoon naps. If you sleep during the day, you are less likely to have quality night sleep. While a half-hour nap can be beneficial, don’t spend too long sleeping during the day.

The next tip is to avoid a sedentary lifestyle and keep physically active and socially engaged. Physical exercise is good for your circulation, bones, and muscles and will help you get quality night sleep. Try to get outside into nature or a park for fresh air and a walk. But avoid being too active or spending too much time on the computer just before bed.

Work towards having a good bedtime routine, where you gradually wind down after an active day. Try to go to bed at the same time and get up at roughly the same time every day. This will help your sleep-wake cycle, allowing you to slip into a slumber when your day is done. Before bed, try to do something relaxing like reading a book or listening to music.

What else is important before bed?

It’s well known that it’s more difficult to get quality night sleep if you eat a huge meal just before going to bed. Likewise, avoid drinking coffee or other stimulating beverages within a few hours of your normal bedtime. While alcohol may appear to help you sleep, it is best avoided. Smoking is never good for you and nicotine is a stimulant which can prevent a good night’s sleep.

Darkness and quiet are conducive to quality night sleep. If necessary, use ear plugs or an eye mask. Try to dispel thoughts that worry you, perhaps by doing breathing exercises before bedtime. Yoga and meditation can help reduce anxiety and stress and keep you focused on the here and now.

How long is enough for older people?

Depending on their overall health situation, older people need varying amounts of sleep. Seven or eight hours’ sleep is usually enough for most people. Having an enjoyable day interspersed with fun activities is the best remedy for getting quality night sleep.