7 Tips for Elderly for a Better Night Sleep
Seniors need less sleep as they age is a common but wrong belief. A good sleep is important for all ages including senior years. In fact, experts still recommend seniors to get 7 to 9 hours every night, which is just same with most adults.
However, as your age increases your sleep pattern also changes which causes trouble in falling and staying asleep. Without good sleep each night you will be sleep deprived and will have a negative impact in your life, emotionally and physically which will make you tired and susceptible to injury.
Experts also believe that chronic sleep deprivation can influence your potential in developing hypertension, diabetes, heart disease and even Alzheimer’s and Dementia. If you think having a less sleep is just okay, then, think again.
If you are having trouble in falling and staying asleep, then here are the ways to get the sleep that you need:
Stick to a regular bedtime every night. Choose a bedtime and wake-up time. Follow and stick to your schedule each day, even on weekends. By doing this, your body’s internal clock will get used to it which will help you fall asleep faster and better each night.
Avoid Afternoon Naps
You are more likely to stay awake at night if you sleep during the day. Naps that are more than 30-45 minutes or after 3 o’clock in the afternoon can cause problems with your ability to fall and stay asleep at night. As much as possible, avoid taking afternoon naps but if cannot be avoided, make it shorter and it must not be in the late afternoon.
Take Time to Relax
Think of anything that can help you unwind, calm down and relax before bedtime. You can read a book, listen to music, write in your journal or whatever helps you unwind except for watching TV and using your electronic devices. Do not use your electronic devices an hour before bedtime as this will make it harder for you to settle down to sleep.
Having a warm bath can also help you relax. The drop in body temperature after the warm bath will make you feel tired which help your body to fall asleep faster and have a good rest. Take a warm bath before bedtime and make your body more ready to go to bed.
Less Fluid at Night
Drinking water or any fluids before bedtime will increase your urine output thus increasing the times you have to urinate at night. Bathroom breaks interrupt with your sleep cycle, which will make it harder for you to fall asleep again.
Be Active and See the Sun
Set a regular time each day to exercise and get outside to see the sun. Exercise such as walking has been proven by studies to help you fall asleep faster and improve your sleep pattern while seeing the sunlight will let your body know when it’s time to get up and when it’s time to rest.
Make your Bedroom Sleep-Friendly
Your bedroom can be one of the causes of your sleep problems. Thinking of your bedroom as a place for sleeping area only will help your mindset that your bedroom is designed for sleeping only, thus making your mind and body to fall asleep faster and sleep better. Choose the right beddings. You may also spritz some lavender spray or lit a candle of your favorite scent to help you relax. If your partner’s snoring wake you up, you might as well give them anti-snoring devices instead of making them sleep in another room, this will definitely benefit both of you. Always make your bedroom conducive for sleeping.
Remember that a better night of good sleep will make you healthier, happier and live longer.