Quality sleep is so important to our overall wellbeing. Having a good night’s sleep is vital in supporting mental and physical health, enhancing mood, energy levels and aiding in recovery. Having a structured and effective bedtime has been shown to significantly improve sleep quality. Here are some of our top night-time tips.
Set a Consistent Bedtime
Establishing and following a daily routine is one of the most effective ways to help you achieve a good night’s sleep. Going to bed and waking up at the same time every day, not only helps sync your body’s internal clock but it also helps structure your daily activities and commitments. Setting an alarm at night-time reminding you to start your bedtime routine and wind down can help with creating a new habit. As we age our body clocks tend to wake us quite consistently, rising when you wake and gently starting your day will help to reinforce this. Include some personal items or photos on your nightstand to support you waking up and starting your day with positive memories.
Limit Screen Time
Bright lights, televisions and mobile phones make it a lot harder to fall asleep, the blue light can disrupt the surge in melatonin we all need to fall asleep. Avoid falling asleep with the television running, dim bright lights and turn gadgets off before settling into bed. Consider a soft bedside lamp and a good book to relax and unwind instead. Not only is it a great way to de-stress, it also has added benefits like improving brain function and memory recognition.
Eat Light and Healthy
Did you know that eating late-night snacks and drinking alcohol close to bedtime can also foster poor sleep patterns. At Karingal Green, mealtimes and the meals served are all carefully considered to support our residents metabolism which ultimately also supports the quality of your sleep. If you find yourself craving a late-night snack, opt for healthier choices like oatmeal, yoghurt, or nuts, as they can help to elevate melatonin levels and promote better sleep before heading to bed.
Reduce Caffeine
While many of us enjoy an afternoon coffee, cutting back on caffeine intake after 11 am can actually aid in falling asleep more easily. Caffeine has the potential to influence our bloodstream and hormone levels. Consider substituting your afternoon coffee with a soothing herbal tea, and for a bedtime option, choose chamomile tea.
From morning to night, your loved one is in the best care at Karingal Estate. To view our available rooms click here: https://kg.dojowebstaging.xyz/bookatour/