There are many people who struggle with lack of sleep, and this is a problem, since sleep, or rest, plays a key role in their health, as energy levels and the ability to function at their best depend on it.

Most adults need seven to eight hours of sleep each night to feel rested and energized each day.

If insomnia has become the norm for you or you find that your sleep is restless, start by looking at your sleep patterns, as reported by the Mayo Clinic.

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Record how much sleep you get each night, what factors contribute to your sleep, how rested you feel the next morning, and how sleepy you feel during the day. Photo: Istock

Five strategies to improve sleep after 50

After observing your sleep patterns for a week or two, try these five strategies to help you improve your sleep:

1. Reduce light and sound to a minimum

Darkness causes your brain to release melatonin for a calming, sleepy effect. As a result, it is important to reduce exposure to light before bed.

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Banish gadgets from your bedroom and create a dark space with opaque shades or an eye mask. Noise can also interfere with your ability to sleep. Photo: Istock

Even the light from your computer, TV, or other devices can make it difficult to fall asleep.

2. Make yourself comfortable

Before you go to bed, try turning down the thermostat a few degrees. Your core temperature drops during sleep, and keeping your bedroom cool will help the temperature drop naturally.

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3. Stick to a routine

Like children, adults sleep better when they have a bedtime routine. Stick to a regular sleep schedule. Try to go to bed and wake up at the same time during the week and on weekends.

Stick to activities that encourage relaxation, such as light stretching, journaling, reading, or meditation. Photo: Istock

Doing the same before bed every night can help prepare your body for rest and condition your brain for sleep.

4. Manage stress

Although stress is not bad, it can disrupt your sleep when it turns into worry or anxiety.

If a busy mind keeps you up at night, try practicing stress management techniques like meditation before bed.

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Reading can help reduce stress, improve concentration, among other benefits. Image: Pexels

5. Get out of bed

If you are lying in bed stressed about not being able to sleep, get up and do something that will relax you. It can be reading an uninteresting book, practicing a relaxation technique or concentrating on the breath.

When you start to feel sleepy, go back to bed. Avoid spending time in bed frustrated with sleep.

If you’re still not getting enough sleep, use these additional tips until you get enough sleep to feel your best every day:

Keep making adjustments until restless nights are a thing of the past. If you’re having trouble sleeping despite these measures, it may be time to talk to your healthcare team.