How well have you been able to get a good night’s sleep lately? The fact that you’re having difficulties sleeping doesn’t mean that you’re the only one who is.
The National Sleep Foundation estimates that over 40% of Americans have sleep issues at least a few nights a week. For older adults over 65, the figure is significantly greater. If you’re an older adult looking to get enough sleep, consider these seven sleep tips for seniors.
How Do You Get an Elderly Person to Sleep Through the Night?
Sleep is essential for physical and mental health, but the good news is that stress does not have to disrupt your sleep cycle.
After the age of 60, it’s normal to see changes in how well you fall asleep. Older adults can have difficulty falling asleep, sleeping more lightly, and waking up more frequently because of changes in their hormone and melatonin levels. However, as an aging person, how can you improve your sleep?
1. Create a More Consistent Sleep Schedule
Getting to bed at regular times each day is critical. Finding a sleep schedule that works for you teaches your brain and body that it’s time to wind down and go to bed. Also, have a time when to get out of bed in the morning.
It’s crucial to establish a habit that helps you fall asleep, whether drinking a cup of hot milk or taking a relaxing bath in the tub.
2. Address Snoring Issues
Check if sleep apnea could be the source of your sleep issues if your snoring is so bad that it disrupts your breathing. See a doctor for diagnosis or treatment. Alternatively, a C-Pap machine can positively impact your life if you have snoring problems.
3. Relax Your Mind and Body Before Bedtime
In the evenings, try to limit your exposure to stimulating activities like eating, watching TV, or engaging in heated discussions. To help you relax before you go to sleep, try listening to some soothing music or reading a book.
As an alternative, you can practice progressive muscle relaxation by gradually tightening and relaxing all your body’s muscles. It is effective in the treatment of insomnia.
4. Change Your Sleeping Environment
Changes in temperature, light, or noise can all disrupt your sleep and lead to daytime sleepiness. Please make use of different-weighted layers of blankets so that you can add or remove them as needed throughout the night. If there is a lot of noise right next door, investing in a fan or a specific white noise machine could be a good idea.
5. Managing Stress
Another common cause of insomnia is stress. You can use journaling as a technique to deal with your anxieties. You can also try watching funny videos or reading a thrilling novel as part of your strategy.
Relax your thoughts by focusing on your happiest experiences with family and friends, and you will be less likely to worry. That should lead to more pleasant dreams.
6. Avoid Caffeine Late in the Evening
Did you know that caffeine reduces the amount of deep sleep you can get? Caffeine can increase the frequency with which you awaken in the middle of the night. Treating fatigue with coffee can lead to a vicious cycle of sleep problems.
Studies show exercise improves the quality of sleep. You can get a better night’s sleep by expending energy during the day, which reduces the time you spend awake at night. However, avoid engaging in strenuous physical activity within 3 hours of going to bed. It doesn’t have to be a grueling workout every day. Take a stroll in the fresh air or do some yoga.
Many Americans turn to over-the-counter sleep medicines such as antihistamines and Melatonin to combat insomnia. In the short term, they can be helpful. However, they are not ideal for long-term treatment.
When taken daily for an extended time, drugs can reduce the quality of your sleep. If your sleep problems don’t improve after addressing the underlying causes, schedule an appointment with a doctor.