As the number of candles on your birthday cake grows, you might notice that you wake up earlier or throughout the night. You may find that you get fewer hours of shut-eye, or you fall asleep during the day.
Rest assured, there are things you can do to get the sleep you need.
Tony Roy is among the 30% of American adults with insomnia-related problems. “I can go to sleep, but I wake up three or four hours later,” says Roy, a 51-year-old philosophy professor at California State University, San Bernardino. When he sought help at the nearby Sleep Disorders Center at Loma Linda University Medical Center, he got advice that had never occurred to him: Pay close attention to your bedroom temperature.
For years, Roy had followed his energy-conscious wife’s suggestion to lower...
There's no “right” amount of sleep. What you consider a good amount can be entirely different than what your neighbor needs. Still, experts recommend adults get 7 to 9 hours every night.
If you get fewer Zzz's than you did when you were younger, but you still feel rested and energetic, you might simply need less sleep than you used to.
But if you feel rundown because of it, here are some ways to get better rest.
Tips to Sleep Tight
Stick to a regular bedtime. Go to sleep and get up at the same time each day, even on weekends. Your body will get used to the routine.
Take a warm bath. When you get out of the tub, the drop in body temperature may help you feel tired. It can also help you relax and slow down, so you’re more ready to go to bed.
Take time to calm down before you turn out the lights. Turn off your electronic devices and TV an hour before bed. You can read a book, listen to music -- whatever helps you unwind.
Make the bedroom a sleep zone. If you're still awake 20 minutes after you hit the sack, get up. Get back in bed only when you feel tired enough. Train yourself to think of the bed as a place for sleeping only.
Avoid afternoon naps. If you sleep during the day, you're more likely to stay awake at night.
Don't drink alcohol close to bedtime. Even small amounts can make it harder to stay asleep. It can make you wake up in the middle of the night when the effects of the booze have worn off.
Drink less fluids at night. Trips to the bathroom break up your sleep.