5 Ways Older Adults Can Train Their Brain For a Sound Sleep

Are you suffering from insomnia and excessive daytime sleepiness? Here are some ways in which you can train your brain to sleep better.


1Avoid Caffeine

Caffeine is the main reason for causing wakefulness in older adults. Coffee, chocolate, and tea contain caffeine. A small cup of coffee in the morning can keep you awake at night. Cut down on the caffeine habit to ensure you get good sleep.

2Set a Sleep Routine

Some older adults push their sleep times to accommodate other obligations. This way, your body is not aware of when to wind up for sleep. Make it a point to sleep at the same time every day. This will train your brain to slow down before bedtime.

3Get Up at a Fixed Time Daily

Just like you should sleep at a fixed time, you should also start waking up at a fixed time daily. You can achieve this by setting alarms. This achieves a standard sleep-wake cycle. It sends a message to the brain that the body is going to get sleep for a particular number of hours and so the brain settles down faster.

4Relax Before Sleep

Reading a book, having a warm bath or listening to soothing music can all help calm down your mind to sleep well. A good head or body massage also helps. In general, avoid doing anything energetic or thinking about any controversial or disturbing topic. This way, you can sleep quickly and your sleep quality will be better.

5Be Active

As we age, we tend to move lesser and lesser. However, your body needs a certain amount of movement and exercise each day. Make sure you exercise lightly every day so that your body is tired enough to fall asleep.

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