With proper time management and discipline, good night-time routines can be adopted for better sleep even when you are living in senior retirement apartments in Houston, TX. Read on to find out more about how you can adopt these night-time routines.
Routine #1: Minimize Usage of Electronic Devices
Electronic devices, such as mobile phones, televisions, computers, play stations and tablets, emit electromagnetic waves and blue light that will affect your sleep quality. The blue light received by your eyes will continue to signal your brain that it is still daytime. As a result, your brain will stop releasing the sleep hormone, melatonin, making you stay awake for longer durations. On top of that, browsing Instagram posts, Netflix shows, TikTok clips, and YouTube videos can stimulate your mind and make it harder to relax and fall asleep.
Learn to put away your electronic devices before bedtime and keep them in a drawer or on a table a distance away from your bed.
Routine #2: Eat Light Meals before Bedtime
If you find it difficult to sleep well after a heavy meal, it is probably your stomach signaling to your brain that it is still working hard to digest food. On the other hand, going to bed on an empty stomach will make it harder for you to fall asleep. If you feel hungry before bedtime, munch on healthy snacks or fruits that are low in calories yet will make you feel full. For instance, oats and nuts snack bars will do a pretty good job of filling up your stomach. A cup of warm milk or de-caffeinated tea will work magic as well. If your body is more sensitive toward caffeine, avoid consuming caffeinated drinks after your lunch.
Routine #3: Listen to Soft, Relaxing Music
According to studies, listening to music before bed can help 62% of the research participants get better sleep. It is important to choose soft, relaxing and low-frequency music before sleep. When you are listening to this sort of music, your brain will react accordingly and enter into a resting mode that prepares you for bedtime. Audios with sounds of rain or ocean waves have proven to be effective in putting people to sleep as well. Spotify and YouTube have a variety of soundtracks and music albums for you to choose from. More importantly, they are all available for free!
Routine #4: Meditate before Bedtime
Famous and successful people, such as Bill Gates, Oprah Winfrey and Ray Dalio, who incorporated meditation into their daily routines, have even publicly attributed their success to meditation. But how is their success related to your quality of sleep?
Meditation is a technique for soothing your mind and maintaining your focus on things that matter. For a start, you can try meditating for a minute. Play soothing music, sit in an upright position with your legs crossed, rest your palms on your knees, close your eyes and focus on your breathing. Do not attempt to suppress your thoughts – just let them pass through your mind as if you were watching the scenery pass by on a train ride. Whenever a thought pulls your attention away, be mindful and try your best to focus on your breathing. Ultimately, the success of meditation depends on your ability to release thoughts while staying focused on your breathing. Eventually, you will find yourself more relaxed after a meditation session.
Routine #5: Read a Book
Is reading a common bedtime routine when you were young? Reading before bed helps to slow down your mind and aids in falling asleep. However, you should avoid reading exciting genres, such as thriller, action and horror, because they will stimulate your brain instead of soothing it for better sleep. If you want quality sleep, opt for less stimulating books that will relax your body and mind.
Learn More about Living in Senior Retirement Apartments in Houston, TX
Life after retirement does not need to be dull and lonely. You have options available to you and we are here to assist you in exploring and making the most of them. Contact us now to learn more about living in senior retirement apartments in Texas.