Sleep is a priceless commodity for mental and physical well-being. When you’re a senior who is working with a limited budget, however, the costs of improving your sleep are important. Getting good sleep is vital as well, so you have to find a balance between spending a fortune and spending nights tossing and turning. Thankfully, getting quality sleep — and getting more of it — doesn’t have to take any major financial sacrifices. Instead, it just takes changing your habits and finding savings by using these tips from Root Cause Resolutions.

Create a Healthy Sleep Environment Without Creating Hefty Costs 

Building a sleep-focused bedroom can help you improve your sleep habits tremendously. Simple changes, such as adding a fan to keep you cool, dim lights to relax your eyes and soft bedding to calm your body can all add up to a better night’s sleep for seniors. But how can you add these items to your bedroom without adding to your budget? Well, you can start by shopping with major retailers like Walmart, Target, and Amazon. Then, to ensure that you max out your savings even more, you can look for extra discounts with online promotional codes. These additional discounts and fast, free shipping make upgrading your sleep environment with products like sound therapy gadgets super easy and super affordable.

Opt for Budget-Friendly Meals and Snacks That Will Improve Sleep

Small changes to your bedroom can boost your sleep quality, but small changes to your diet may help as well. That’s because diet and sleep are closely related, and what you put into your body throughout the day affects how well you can relax at night. Filling your plate with whole grains, fruits, veggies, and lean protein helps your body and brain better prepare for rest with the added bonus of keeping your waist trim.

As you may have already guessed, avoiding certain foods and drinks can help your sleep habits as well, so try reducing your caffeine intake to morning hours and laying off of spicy foods, especially before bedtime. If you do get hungry before bed, you can try one of these sleep healthy snacks, such as cheese with crackers or a warm bowl of wholesome oatmeal (bonus: most are inexpensive too).

 Look for Free Ways to Exercise During the Day to Sleep Better at Night

 Improving your health habits can also improve your sleep habits. That’s true for your diet, but it also applies to your fitness routine. Much like sleep and diet, exercise and rest are linked because physical activity helps your body better prepare for sleep. Not only are you expending extra energy, but you are also helping your brain produce essential chemicals and reactions needed for relaxation and deep sleep. Now, you may be thinking that you need a pricey gym membership to get your daily dose of exercise, but that’s not the case at all. While some exercise classes, such as tai chi and yoga, can boost your sleep, there are other senior workout options, like walking or riding a bicycle, that you can do on your own at no additional cost.

Find Ways to Relax

Reconnecting with old high school friends can be an excellent way to take a break from the stresses of everyday life. With so many online databases now available, it’s easier than ever to find and get in touch with people from your past. Not only can it bring back fond memories, but taking a step back and catching up can also help you relax, reducing stress levels and promoting better sleep in the process.

 Ask Your Doctor About Cost-Effective Treatments to Help You Sleep

 If you try all of the tips above and still can’t get a good night’s sleep, it may be time to talk to your doctor. Research signs of sleep disorders before your appointment, so that you know what symptoms to discuss with your healthcare provider. For example, trouble falling or staying asleep may actually be insomnia and may require additional treatment for proper relief.

Since your budget is important to you as well, you should keep costs in mind when formulating a treatment plan with your doctor. You may need to complete a sleep study, in which case you should be aware of Medicare coverages that could affect your costs, or you may need additional medications, which can drive up treatment expenses as well.

 Sleep is important for senior health, but it’s also essential for your quality of life. When you get the deep, restful sleep you need, your body and mind are bound to feel more vibrant and youthful. So, take back control of your sleep habits and use the healthy, budget-friendly sleep tips above to help improve your life.

If you feel stuck with the effects of anxiety or depression, contact Dr. Jose Sandoval of Root Cause Resolutions today!


Guest article witten by Sheila Olson,  FitSheila