How to improve my sleep

December 9, 2023

I have not been sleeping well for the past few months. Kindly let me know what to do to solve the problem. I am a retired 58- year old teacher.

Sadia (by SMS)

Your routine can include whatever makes you feel most relaxed, unless it involves a device that emits blue light. Some of these ideas include; Taking a warm bath or shower. Not only is the water relaxing in the moment, but the drop in your body temperature as you cool down afterward may make you feel sleepy. Try some gentle stretches to help your muscles relax and release tension.

Spend a few minutes meditating to help calm your body and mind. Try listening to some soothing music while you focus on your breathing. Spend time reading a book, but try to stay away from electronic reading devices. Avoid anything stressful or overly stimulating, like emotional conversations or working.

Electronic devices like your phone emit blue light, which can reduce the melatonin levels in your body.

Also, as little as 30 minutes of aerobic exercise per day can improve your sleep quality, as well as your overall health. And if you can exercise outside, that might increase the benefits even more, since exposure to natural light helps regulate your sleep cycle.

But if you can’t get outside, don’t worry. Even regular indoor exercise may help you sleep better. Just avoid exercising within an hour or two of your bedtime. This can increase your energy levels and body temperature, which may make it harder to fall asleep. If you want to do some type of activity later in the day, try doing stretches or yoga.

The effects of caffeine can last 3 to 7 hours after you consume it. This means that your afternoon cup of coffee may keep you awake and alert a lot longer than you’d like. Although it’s usually best to limit your caffeine intake to the morning hours, keep in mind that everyone has a different tolerance to caffeine.

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