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The Top 5 Ways to Fall Asleep When You Are Over 40

It can be frustrating when you can’t seem to fall asleep, especially when you’re over 40. The older you get, the more challenging it can be to get a good night’s rest. But don’t worry, there are many methods you can adopt to improve your sleep quality, and in this blog post, we’ve gathered the top 5 ways to fall asleep when you are over 40. So, grab a cup of tea and read on!

1. Develop A Bedtime Routine

A bedtime routine is not just for kids; adults need them too. Your brain loves predictability and routine, and following a consistent bedtime routine can help signal to your brain that it’s time to sleep. Your routine could include things like taking a warm shower, reading a book, or listening to calming music before you hit the pillow.

 2. Limit Screen Time Before Bed

We know how much we all love to binge-watch our favorite TV show before bed, but it’s not doing us any favors. The blue light that screens emit can suppress the production of melatonin, which is the hormone that regulates your sleep-wake cycle. To improve your sleep, try to avoid screen time for at least an hour before bed.

3. Create A Comfortable Sleep Environment
Your sleep environment plays a pivotal role in how long and how well you sleep. Make sure your mattress is supportive and your pillows are comfortable. Ensure your bedroom is dark, quiet, and cool. If necessary, use earplugs, an eye mask, or a white noise machine to block out any distractions.

4. Exercise Consistently
We all know the benefits of exercise, but did you know it’s linked to better sleep too? Exercise increases the production of endorphins, which can reduce stress and promote relaxation. Experts recommend at least 30 minutes of moderate-intensity exercise, such as walking, swimming, or cycling, most days of the week.

5. Consider Supplements And Medications
If all else fails, you may need to consider supplements or medications to help you sleep. Melatonin supplements are a popular choice for those who have difficulty falling asleep, as they mimic the natural sleep hormone. However, speak to your doctor before taking any supplements or medications, as they may interact with other medications you’re taking.

As we age, our sleep patterns change, and falling asleep may become a battle. But with the right tools in your arsenal, you can increase your chances of a good night’s rest. Whether it’s developing a bedtime routine, minimizing screen time, creating a comfortable sleep environment, exercising regularly, or considering supplements and medications, there are many ways you can improve your sleep quality and quantity. Remember, sleep is essential for mental and physical health, so prioritize it and make it a priority in your life!