As we age, we frequently encounter normal changes in our sleeping patterns, such as falling asleep earlier, getting up earlier, or sleeping less soundly. However, disrupted sleep, waking up weary every day, and other insomnia symptoms are NOT typical with age.
Sleep is still as vital for your physical and emotional well-being as it was when you were younger. A good night’s sleep improves focus and memory formation, allows your body to repair any cell damage caused throughout the day, and rejuvenates your immune system, which helps to prevent disease.
Older persons who do not get enough sleep are more prone to suffer from depression, attention, and memory issues, excessive daytime tiredness, and overnight falls. Inadequate sleep can also cause significant health concerns, such as an increased risk of cardiovascular disease, diabetes, weight issues, and breast cancer in women.
To enhance your sleep quality, you must first identify the root reasons for your issues. The following suggestions will help you detect and overcome age-related sleep issues, get a decent night’s sleep, and improve the quality of your waking life.
How much sleep do older persons require?
While sleep requirements vary from person to person, most healthy individuals need seven to nine hours per night. However, how you feel in the morning is more significant than the exact number of hours. The most common signs of insufficient sleep include waking up feeling lethargic or not rested.
How can aging impact sleep?
Your body generates less growth hormone as you age, so you’ll probably get less slow wave or deep sleep (which is highly rejuvenating). When this occurs, you create less melatonin, resulting in more disturbed sleep and waking up more frequently at night. As we get older, many of us refer to ourselves as “light sleepers.” You may also:
- Want to go to bed earlier in the evening and get up earlier in the morning.
- Acquire the hours of sleep you require; you either spend more time in bed at night or compensate by taking a nap during the day.
In most situations, these sleep fluctuations are normal and do not suggest a sleep disorder.
How To Enhance Sleep Routines While Again
In many circumstances, you can improve your sleep by addressing emotional concerns, creating a better sleep environment, and adopting healthier daily habits.
Because everyone is different, it may take some experimenting to determine which modifications work best to improve your sleep.
1. Improve your sleeping setting
Naturally, increase your melatonin levels. Artificial lights at night can reduce your body’s production of melatonin, which causes sleepiness. Use low-wattage bulbs if possible, and turn off the TV and computer at least an hour before bedtime.
- Don’t read from a lighted gadget at night. If you prefer to read on a tablet or other electronic device, consider using an eReader that requires an additional light source.
- Make your bedroom quiet, dark, and chilly. As we age, we tend to become more sensitive to noise, and light and heat can also disrupt sleep. A sound machine, earplugs, or a sleep mask can all assist.
- Ensure that your bed is comfortable. Experiment with different pillows and toppers, or try a new mattress that suits your sleeping position better. Using an adjustable foundation can help your upper and lower bodies, alleviate sleep apnea, and lessen back pain as you age. And, if you’re experiencing incontinence and wish to add another protection layer to keep the bed dry and comfortable, bed pads can be ideal.
2. Maintain a consistent bedtime routine
- Maintain a steady sleeping routine. Go to bed and get up at the same hour every day, even on weekends.
- Prevent snoring. Consider earplugs, a white noise machine, or separate bedrooms if snoring keeps you awake.
- Go to bed sooner. Adjust your bedtime to fit when you want to go to bed, even if it’s earlier than before.
- Limit the use of sleep aids and sleeping medicines. Many sleep aids have adverse effects and are not recommended for long-term use. Sleeping drugs do not treat the underlying reasons for insomnia and may worsen it over time.
- Combine sex and sleep. Sex and physical contact, such as cuddling, can promote undisturbed sleep.
3. Discover the finest techniques to nap
If you aren’t fully aware during the day, sleep may provide you the energy you need to function well for the rest of the day. Experiment and see if it works for you.
Here are some tips for napping:
- Keep it short. Even five-minute naps can increase alertness and memory processing. Most people benefit from keeping their naps to 15-45 minutes. Following a long nap, you may feel foggy and unable to concentrate.
- Take a nap early. Nap in the early afternoon. Napping too late in the day can impair your overnight sleep.
4. Use food to improve sleep
In addition to eating a sleep-friendly diet during the day, watching what you put in your body in the hours leading up to bedtime is crucial.
- Limit caffeine consumption late in the day. Avoid drinking coffee, tea, soda, and chocolate late in the day.
- Avoid drinking before bedtime. Alcohol may make you tired, but it disrupts your sleep.
- Satisfy your hunger before going to bed. Enjoy a small snack like low-sugar cereal, yogurt, or warm milk.
5. Exercise to alleviate sleep difficulties in the elderly
Exercise, particularly aerobic activity, causes your body to release hormones that encourage deeper, more restful sleep. Even if you have mobility challenges, there are numerous activities you may do to prepare for a restful night’s sleep. However, always check your doctor before starting any new exercise regimen.
Swimming laps is a moderate technique to increase fitness and is especially beneficial for tired joints and weak muscles. Many community and YMCA pools provide swim programs for seniors and water-based training sessions.
In the end!
Some changes are unavoidable as we age, but coping can be difficult. It is critical to seek assistance when necessary and to handle sleep and general health issues holistically.
