As the number on your “Age” section of any form rises, do you find yourself lying awake in bed at night longer, struggling to fall asleep, and wondering: how to get Better sleep with age?
However, tackling sleeping difficulties as you grow older can be an annoying problem. While fewer hours of rest may have gotten you through your early 20s or even 40s, going into the 60s with the same sleeping habits can affect your health.
The Benefits of a Good Night’s Sleep
Getting more ZZZs in your senior years can improve concentration and short-term memory. Getting good sleep can also assist with body repair mechanisms as well as overall immunity, which will directly impact your quality of life. Many health experts recommend that older adults get about 7 to 9 hours of uninterrupted sleep a night.
Those who don’t get as much rest are more likely to:
- be irritable through the day
- feel groggy at daytime
- suffer from gastric issues
- have trouble remembering things
- experience instability and falls
- suffer from depression and other mental health disorders
- be at higher risk for other serious health conditions like cardiovascular disease or diabetes
The importance of sleep for seniors cannot be overstated. While underlying health conditions such as insomnia, sleep apnea (where breathing pauses for a time during sleep), or restless leg syndrome can cause sleep trouble, getting more shut-eye does not have to be an everlasting battle.
Here are some tips that explains how to get better sleep with age :
Have a Bedtime Routine
A bedtime routine can be an effective way to prepare your body and mind for rest. Think of it as training your body to listen to your needs. Remember having a fixed bedtime in your childhood? It can help in your older years too! Go to bed at around the same time every night. Incorporate other bedtime rituals, like playing soothing music or reading a book. They can also help you unwind mentally and get you to drift off sooner.
Avoid TV Closer to Sleep
The visual stimulation from devices such as TV or a mobile phone can make your mind race. That’s not good right before bed. Avoid watching anything on TV at least an hour before you sleep. Instead, try other relaxation techniques like music or a warm bath. This will help you feel calmer at night-time and improve sleep.
Watch Your Dinner
What you eat at night can affect your ability and quality of sleep. While a large meal can make you temporarily drowsy, it takes longer to digest and hence, may interfere with your sleep quality. Instead, eat a nutritious dinner, like soups and lots of veggies, to promote sleep. Also, avoid caffeine, even teas, and carbonated beverages. They can keep you up longer than necessary.
Time Your Naps
A short nap during the day can reduce tiredness and keep you alert for other activities. However, sleeping for too long during the day can affect your sleep at night. If you must take a nap, keep it short – between 45 minutes and an hour – and also try to take it earlier in the afternoon.
Calm your mind at night with some meditative techniques. Specific sleep meditation routines can compel your body and mind to turn off. For some seniors, listening to meditative music throughout their 7-8 hours of sleep seems to help. However, avoid plugging into earphones for so long. If music is something that works for you, play it softly over a sound system.
In case your individual efforts to improve sleeping habits do not work, you may want to see a doctor. Getting assistance or consultation from a specialist in Geriatric Care in Chennai will go a long way.
The doctor may recommend cognitive behavioral therapy, mild sedatives, or pills to treat other underlying conditions that could be affecting your sleep. This will definitely solve your queries on how to get better sleep with age.
And now you can get doctor consultation right at home with Alserv. With just a call, our trained specialists and doctors will get you checked in no time. Remember, like any other health issue you cannot afford to compromise on it.