As active seniors, maintaining a high quality of sleep is vital to our overall well-being and enjoyment of life. However, many of us struggle to achieve restful sleep due to factors such as stress, hectic lifestyles, and poor sleep habits. In this blog post, I will explore a holistic approach to improving sleep quality by optimizing both your morning and evening routines. By incorporating specific activities, habits, and even electronic devices, you can establish a healthy sleep-wake cycle and promote deeper, more restorative sleep.
After some research, brainstorming, and mind mapping, I have identified three key areas for potential improvements: morning routine, night routine, and optimizing the sleeping environment. Although a work in progress, I have provided sketches below to illustrate my initial findings. In the upcoming blog posts, I will delve deeper into each area, sharing insights and personal experiences to guide you on your journey towards better sleep.
Morning routine to set up the circadian clock
Your morning habits are important to set up your circadian rhythm for a productive day, and in turn, they affect your sleep quality at night. I believe that I have developed a pretty good morning routine as described in my recent post: How I boost my energy: cold showers, sun, exercise, coffee.
Night routine, habits and rituals
Pre-sleep rituals or night routine is where I have the most of room for improvements, especially, in limiting late computer work. Some changes need to be pretty drastic. If I returned at night after some outdoor activity combined with a photography session I love to upload my pictures and video to a computer, review them and, perhaps do some editing. From the perspective of my sleep quality this task should wait till next morning.
Sleeping environment
My bedroom is setup quite well for sleeping, but there is always room for improvement and experimentation.
The above pictures will be added, perhaps in different forms, to my stock photography portfolio which already includes a lot of conceptual images on a self care and healthy lifestyle. There are available for licensing as royalty free images on adobe stock, and other agencies.
Please share your experience with sleeping habits. Do I need to add anything to my mind maps?
Books on sleep improvement
When it comes to improving sleep quality, there is an abundance of books available on the subject, reflecting its growing popularity in recent years. To help you navigate through the options, I have carefully selected four highly recommended books that consistently appear on lists of the best books on sleep.
Matthew Walker, a dedicated sleep scientist, explores the basic biology of sleep and its effects on the human body in his book, Why We Sleep. From the basics of sleep to the detrimental consequences of sleep deprivation on our health, Walker provides a comprehensive understanding of the topic. Moreover, he offers practical tips for achieving a restful night’s sleep. “Why We Sleep” is an important, fascinating, informative and entertaining book.
The Sleep Revolution by Arianna Huffington explores the importance of sleep and how our sleep habits have changed over time. It discusses the impact on our health, well-being, and even relationships. The book is well-researched and packed with useful information.
Shawn Stevenson’s Sleep Smarter covers various sleep-related topics, including the significance of sleep and tips for getting a good night’s rest. It provides essential strategies to maximize the benefits of sleep and is praised for its accessible writing style.
The Sleep Solution by Dr. Chris Winter is a standout book on sleep. Dr. Winter, a renowned sleep specialist, offers a comprehensive guide covering various aspects, from improving sleep quality to addressing sleep apnea. With his expertise and the nickname “Sleep Whisperer” given by Arianna Huffington, Dr. Winter has successfully assisted over 10,000 patients, including professional athletes, in achieving better sleep. Packed with valuable tips and tricks, this book is an excellent resource for maximizing your sleep.