Getting adequate sleep helps you stay healthy, alert, and allows your body to restore its energy levels. But as we age, our sleep patterns change. There are many reasons why older people may not get sufficient sleep at night, stress, health problems, medications, anxiety, frequent bathroom trips. Also, some seniors sleep earlier than usual, wake up in the middle of the night.
There are some things seniors can do to improve their sleep, making a few adjustments to their routine and sleep environment can help them to enjoy better sleep and feel refreshed in the morning. Below are some changes to consider.
- Follow a sleep schedule
Try to set a regular sleep schedule and stick to it, going to bed and getting up at the same time everyday trains mind and body that it’s time for sleep and will help adjust to a natural sleep pattern.
- Develop a bedtime routine
Take time to relax and wind down before bedtime every night. Find a routine that works for you, for example read a book, take a bath, or listen to music.
- Exercise daily
Exercising at regular times each day can help you sleep better. Try to get moving every day, even if you take a short walk around the neighborhood.
- Change your sleeping environment
Make your bedroom relaxing, comfortable and clutter free. Invest in black-out curtains and use low lighting in the evenings. Make sure to keep your bedroom at a suitable temperature.
- Maintain a healthy diet
Avoid eating large meals close to bedtime, stay away from caffeine in the afternoon since it can last hours in your body and can keep you awake.
- Avoid napping late in the afternoon
Avoid napping late in the day. If you must nap, keep it short. A long or late-day naps can interfere with nighttime sleep.
Seniors who have certain health conditions or medication issues may have hard time sleeping, it is important for them to talk to a physician about any sleep troubles.