5 things older people should do before bed to sleep well until morning

People often try to do a few extra things before bed, but when you put sleep at the bottom of your to-do list, you don’t send the signal to your brain that it’s time to rest, says Dr. Jade Wu, a sleep psychologist in the US.

Instead, experts recommend creating a pre-bedtime routine that gently signals to the body and mind that it's time to wind down, according to health news site Real Simple.

Sleep is very important for the elderly

Photo: AI

To get started, here are five things you should do in the 1-2 hours before bed, according to two sleep experts - Dr. Wu and Dr. Shannon Martin - an expert in elderly care at Touro University Nevada (USA).

Read a few pages of a book

Watching TV or using devices right before bed can cause your brain to associate bed with alertness and stimulation, says Dr. Wu. This can make your brain more alert when you go to bed, making it harder to fall asleep. Try substituting a book for this habit.

Stop scrolling

Spend an hour or two before bed warming up for sleep. This isn’t a time to stimulate your brain, says Dr. Wu. Instead, think of it as a buffer between the busy day and the restful night. So try to stop scrolling through social media before bed.

Sipping herbal teas like chamomile tea are simple yet powerful signals to the brain that it's time to relax.

Photo: AI

Sip a cup of herbal tea to help you sleep better

Without a consistent relaxation routine, your body may not get the message that it’s time to sleep. Simple routines like changing into comfortable clothes, stretching, or sipping an herbal tea like chamomile are simple but powerful signals to your brain that it’s time to wind down, says Dr. Martin. These routines can improve your mental health, reduce stress, and promote natural sleep, according to Real Simple.

Play with your pet, write a few lines in your journal, or meditate for a few minutes.

Dr. Wu recommends choosing activities that are “low-risk and low-stimulation.” These include activities that don’t cause stress, like journaling, playing with a pet, or meditating. Ultimately, the key is to choose activities that you find relaxing.

Don't stay up late (even on weekends)

Maintaining a consistent sleep schedule is one of the best things you can do for your circadian rhythm. The body thrives on routine, says Dr. Martin. Going to bed and waking up at the same time every day, even on weekends, trains your body to recognize when it’s time to sleep.

Source: https://thanhnien.vn/5-things-you-should-do-before-sleep-de-ngon-giac-den-sang-185250521213408299.htm