Winter can make you want to stay in bed and get a late start to your day, especially in Kearney, where the average low in January is 14 degrees Fahrenheit, and the average snowfall is 23.9 inches. Good sleep is important for keeping your body healthy. Getting into a routine can help and ensure you get a good start to your day so you can make the most of it. Here are some tips to help you rise and shine at Cambridge Court this winter.
You should generally aim for seven to nine hours of sleep every night to be fully rested. Consider the time you normally go to bed and calculate when you should wake up to get enough sleep. Set a general time to go to bed and wake up for consistency. Not only does this help you get enough sleep, but it can also help your body get into a routine, which makes it easier to sleep. If you struggle to wake up at a decent time, try going to bed a little earlier to allow yourself more sleep time.
A comfortable sleep environment makes it easier to fall asleep and avoid tossing and turning all night. Start with your bedding and blankets to make sure everything is soft and comfortable against your skin. In the winter, you might prefer flannel sheets for a softer, warmer feel. Having multiple blankets so you can layer to get the right temperature can also help.
The temperature is another factor in how well you sleep. Most people prefer a temperature between 60 and 67 degrees to sleep well. Adjust your thermostat at night or use fans to cool you while you sleep.
Light and sound also impact your sleep quality. If possible, make your room completely dark by eliminating items that glow and hanging blackout curtains in your assisted living apartment. Some people prefer silence at nighttime while others need white noise, such as a fan running, to fall asleep. Adjust your sleep environment to find what works best for you.
What you do leading up to your bedtime can affect how well you sleep and how good you feel the next morning. If you struggle to fall asleep, you might need a more relaxing nighttime routine. Tech gadgets can help you stay connected, but they can also keep you up later than you want. Power down all electronic devices at least one or two hours before you want to fall asleep.
Replace your nightly screen time with more relaxing activities. For some people, that's reading a good book. For others, it might be taking a relaxing bath, listening to calming music or meditating.
You can also set yourself up for a productive morning by getting things ready for the next day. Setting out clothes, preparing breakfast, setting out items you'll need and straightening up your apartment before you turn in makes your morning go more smoothly.
A morning routine can help you get out of bed and move right away to get a good start on the day. Routines help you improve productivity, give you familiarity and help you remember the things you need to do. For example, if you have medications you need to take before eating, having a routine makes it easier to remember those prescriptions before you start doing something else.
Wake up early enough to get through your morning routine without rushing. Consider commitments you have, such as meeting a group of friends for a morning chat or taking your dog for a walk. Perhaps you have physical therapy on a certain day each week. Incorporate other to-do items into the routine, including personal hygiene, breakfast, exercise and other things that help you start your day on a positive note.
Doing things to energize yourself when you wake up can help you resist the call of your bed. Get out of bed as soon as your alarm goes off or you wake up naturally. Opening the curtains to get your first dose of vitamin D from the sun can help you rise and shine better. A good stretch can also do the trick.
It's also helpful to enjoy a healthy breakfast when you wake up. Even a light meal will help refill your energy after fasting all night. Having simple breakfast foods like yogurt and granola on hand makes it easier to enjoy breakfast.
Many people find that exercising during the day helps them sleep better, especially when it comes to falling asleep faster. Doing your exercise first thing in the morning can also boost your energy and make you feel less sleepy during the day. If you exercise too close to bedtime, you could feel energized and have trouble falling asleep, but not everyone has this issue. Note how exercise affects your body and try different times to decide when you should work out while improving your sleep.
