Rest Assured: 5 Tips for Better Sleep in Retirement
According to the U.S. Centers for Disease Control, one in three adults don’t get enough sleep each night. And for Americans between the ages of 55 and 64, 36% are not getting the recommended seven to nine hours of sleep.
If you’re approaching retirement, you may be thinking this issue will fix itself. After all, you’ll be able to sleep all you want, right?
Not exactly. It depends on what’s keeping you from a restful night’s sleep. Of course, if work worries are the culprit, you can say goodbye to those. If it’s something else (like an environmental or health issue), you may have to dig a bit deeper. As for sleeping the day away, research has consistently shown that maintaining a regular sleep routine is critical to both mental and physical health.
If you’re looking for more energized days and restful nights, consider these tips:
1. Take a walk. You already know the benefits of exercising for your heart health. But, physical activity also releases chemicals in the body that promote better quality sleep. According to the National Sleep Foundation, 150 minutes of exercise a week (which averages out to less than a half-hour a day) can provide a 65% improvement in sleep. Make it a priority to head out daily for a brisk walk, hike or bike ride, or hit the gym to try out a new class.
2. Wind down. Just because you’re retired doesn’t mean an end to busy and sometimes chaotic days. About an hour before lights out, spend some spend some time unplugging and relaxing, such as meditating, reading a book or listening to soft music. Studies reveal that watching TV or using a computer, smartphone or tablet before bed can prolong wakefulness, delay the circadian clock, suppress melatonin and decrease your vital REM (rapid eye-movement) sleep — all of which can reduce morning alertness.
3. Squeeze in a nap. Naps aren’t just for children under five. People of all ages can benefit from the brain-boosting and fatigue-reducing effects from as little as 30 minutes of daytime shut-eye. While they can’t replace lost sleep at night, naps can give you the energy you need to make it until bedtime.
4. Make sure your bedroom is sleep-friendly. It might seem like a no-brainer, but if the light from your spouse’s reading lamp is on, your mattress is lumpy or the temperature is making it harder to get comfortable, you could be sabotaging your sleep right from the start. Sleep aids like eye masks, ear plugs or extra pillows and blankets can go a long way in helping your doze off.
5. Get out of bed. If you find yourself tossing and turning for more than 15 minutes, get out of bed. Grab a warm beverage, turn on soft music or pick up a book. Resist turning on the TV or scrolling through your phone — those choices will only make it tougher to get back to sleep.
After so many years of sticking to a regular work schedule, it might seem ironic that you still need to follow a sleep routine. But developing and maintaining regular sleep habits will help you wake up feeling more invigorated, so you can enjoy each day of retirement to the fullest.
Are your finances keeping you up at night?
Thirty-six percent of people lose sleep over money-related matters. But luckily for older homeowners and homebuyers, there are unique financial tools that can help you free up extra funds when you need them. Learn more about reverse mortgages from Reverse Mortgage Funding, LLC (RMF). Call 888-277-1567 to set up a convenient in-person appointment with one of our experienced loan specialists. There’s no obligation.
This content is sponsored by RMF, one of the nation’s leading reverse mortgage lenders. We are dedicated to helping older Americans retire more freely, in the comfort of their own homes. As a result of our commitment to providing an extraordinary and positive customer experience, we have earned a 98% customer satisfaction rating;** a 5-star / Excellent score on Trustpilot; 4.8 out of 5 stars on LendingTree; and an A+ rating with the Better Business Bureau. Call 888-277-1567 to speak with a licensed reverse mortgage specialist to learn about our retirement financing products and solutions.
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