Sleep Tips for Older Adults
As we age it is normal to experience changes in sleeping patterns. But if you are chronically bleary-eyed and feel sleep deprived, it may be time to look into some techniques to improve your quality of sleep.
Whether you are a newborn baby or a senior, sleep is essential to your physical health and emotional well-being. Seniors that have poor sleep habits can be more prone to illness, memory problems, slips and falls and changes in mood. In order to boost your immune system, improve memory function and allow the body refresh itself, older adults require between 6-8 hours of sleep each night. While this varies with each individual the National Institute for Health recommends that amount for most older adults to feel and function at his/her best.
Let’s look at some common sense tips to sleep better as you age.
1. Get regular Exercise. Gentle aerobic activities such as gardening, swimming or even just walking releases chemicals that encourage sleep. You may not feel sleepy if the body is too sedentary.
2. Create a good sleep environment. Make sure your bedroom is quiet, dark and cool. Any light, noise or excessive heat may cause sleep problems. Turn your clock so that you don’t see the time each time you wake at night. Not only will the light disturb you but the stress of thinking about the time may also hinder your ability to relax into a peaceful sleep.
3, Get outside during the day. Bright sunlight helps regulate melatonin and sets your sleep/wake cycle. If getting out is not possible move a chair near a window or invest in a light therapy box to simulate daylight.
4. Eat wisely. Avoid foods that may cause indigestion, heartburn or gas discomfort prior to bed. Have a small healthy snack with warm milk to help satisfy hunger but not upset your stomach.
5. Treat an overactive bladder. Although limiting liquid intake before bed may work for some adults others need help to quiet an overactive bladder. Better Woman Now is an all-natural herbal supplement that improves circulation and improves muscle control around the bladder. It has no known side effects and will decrease the urgency and frequency of urination.
6. Avoid nicotine, caffeine and alcohol. These stimulants can interfere with the quality of your sleep. While alcohol may help you feel sleepy it will disturb the sleep cycle.
7. Maintain a sleep routine and schedule. Try going to bed at the same time each night and develop a soothing bedtime ritual like playing music, taking a bath, or reading a book. The benefits of these routines will improve relaxation and reduce your stress while cuing your body that it is time for sleep.
While it is inevitable that we sleep less as we age, it is not necessary to feel groggy or irritable all day due to a lack of sleep. If these techniques do not help your insomnia please consult your doctor to check for sleep disorders, medications that may be interfering with sleep or a medical condition that may be stopping you from getting your zzzzzzzz’s.
Resources:
- Insomnia in Older Adults
- National Health Institute
- Northwestern University – Feinberg School of Medicine –
- National Sleep Institute
- The Help Guide to Sleep
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