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Tips For Seniors To Get A More Restful Sleep<\/h3>\n\n\n\n
You\u2019ve certainly noticed\nchanges in your body and other aspects of your life as you\u2019ve gotten older, but\nyou might not have been prepared for how aging was going to cause a noticeable\nimpact in regards to your sleep quality. Feeling more tired earlier in the evening,\nconstantly getting up in the middle of the night to use the bathroom, or waking\nup with body aches are a few of the grievances you might be experiencing. You\nmay even classify yourself now as a \u201clight sleeper\u201d when you\u2019ve been able to\nsleep like a rock your entire life. Unfortunately, a lack of sleep can\nlead you down a rabbit hole of different health issues. <\/p>\n\n\n\n
According to the Division of Sleep Medicine<\/a> at Harvard Medical School, sleep deprivation\nhas been linked to cardiovascular disease, diabetes, and even premature death.\nSleep is also crucial for memory retention, repairing muscle tissue, and\nstrengthening your immune system. As such, if you aren\u2019t getting the recommended\n7.5 to 9 hours of sleep per night, it\u2019s necessary you take the appropriate\nsteps to identify the problem and change your regular sleep habits to ensure\nyou\u2019re happy, healthy, and sleeping soundly through the night.<\/p>\n\n\n\n Understand How Aging\nAffects Sleep<\/strong><\/p>\n\n\n\n Most people start noticing a natural decline in sleep quality around the age of 60. Reason being as you age, your body produces less and less growth hormone, and directly affects the amount of time you spend in the deep sleep stage. You also produce less melatonin as you get older, the \u201csleep hormone\u201d responsible for alerting your body when it\u2019s time to wind down for bed. If you stack this on top of other sleep disrupting conditions like anxiety, arthritis and joint pain<\/a>, or sleep apnea, you\u2019ve got a recipe that likely won\u2019t lead to a restful night of sleep. <\/p>\n\n\n\n Here are a few tips that\nseniors can try to get their sleep schedule back on track. <\/p>\n\n\n\n Tip 1: Practice Healthy\nSleep Habits<\/strong> <\/p>\n\n\n\n Before hopping in bed for some shut-eye, it\u2019s important to make sure your bedroom is quiet, dark, and an ideal environment for sleeping. Light from electronic devices like your iPad, TV, alarm clock, and cellular device can mess with your circadian rhythm, making it tougher to fall asleep. The emanating blue light from your phone and iPad is also harmful for sleep, because it limits the production of melatonin in your body. Additionally, you want to make sure the temperature of your bedroom is comfortable, or your sleep could be disrupted due to you overheating or feeling too cold. Accordingly, before bed, make sure to:<\/p>\n\n\n\n Tip 2: Incorporate A\nRegular Nighttime Routine<\/strong><\/p>\n\n\n\n Incorporating a\npre-sleep routine is a great way to relieve stress, and let your body know it\u2019s\ntime to wind down for bed. Designate a specific bedtime so you go to bed at the\nsame time every night, and include any type of activity you find to be relaxing\ninto your routine. Just make sure it doesn\u2019t involve electronics or anything\nthat\u2019ll be too stimulating. Common nighttime activities include reading a book,\ntaking a bath, meditation to help ease anxiety and stress, or light\nstretching. <\/p>\n\n\n\n Tip 3: Sleep With More\nCushion Or Pillows<\/strong><\/p>\n\n\n\n If you have body aches\nor joint pain, sleeping with extra cushion might help ease the tension in those\ntrouble spots. Side sleepers can sleep with a pillow between their knees, while\nback sleepers can place a pillow under their knees during the night to help\nrelieve stress on the spine. You can also surround your neck and shoulder area\nwith pillows for more comfort and support.<\/p>\n\n\n\n If you\u2019re sleeping on a mattress you purchased back in the early 00s, it\u2019s likely time for a new mattress. A sagging bed with body impressions can be a contributing factor to aches and pains. It can also force you to toss and turn during the night, making it impossible to get a full night\u2019s rest. Consider getting a new pillow-top mattress<\/a> or something soft and pressure relieving, that way you have the extra cushion you need and gentle comfort to help soothe body aches.<\/p>\n\n\n\n Tip 4: Be Mindful Of\nDiet And Exercise<\/strong><\/p>\n\n\n\n While you should be\nwatching what you\u2019re eating at all times of the day, it\u2019s especially pertinent\nbefore bed. Consuming certain foods and beverages before you fall asleep can\ncause indigestion, disrupt sleep, or prevent you from drifting off.<\/p>\n\n\n\n Now, let\u2019s discuss exercise. We tend to be less active as we get older, and a sedentary lifestyle is one of the major culprits behind the lack of sleep. Exercise during the day causes your body to feel more tired when night rolls around, and it releases certain chemicals that make it easier to fall asleep. For those of you who are handicapped or struggle with mobility, there are less demanding exercises you can do that\u2019ll still promote a good night\u2019s sleep. You can sign up for water aerobics, go dancing, golf, bocce ball, or go for daily walks — just to name a few. <\/p>\n\n\n\n Tip 5: Consult Your\nDoctor <\/strong><\/p>\n\n\n\n If your efforts to get\nenough sleep doesn\u2019t improve, it may be time to consult a doctor. It\u2019s possible\nyou could be struggling with a common sleep disorder like sleep apnea, and a\nmedical professional could get you set up with a CPAP machine that provides you\nwith a constant supply of air pressure throughout the night.<\/p>\n\n\n\n <\/p> McKenzie Dillon is a blogger and sleep enthusiast for The Slumber Yard, a reviews site that focuses on bedding products. When she\u2019s not sleeping, McKenzie likes playing board games, reading fiction novels and practicing yoga.<\/p><\/div>![\"\"](\"https:\/\/i0.wp.com\/dougbardwell.com\/db\/wp-content\/uploads\/2019\/10\/senior-sleep.jpg?fit=900%2C506&ssl=1\")
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You may also be dealing with a case of insomnia, and in that case a doctor can refer you to a cognitive behavioral therapist who will assess your symptoms and provide some form of treatment. One of the most common treatments is psychotherapy, where you learn different ways to cope with the negative thoughts that are keeping you awake at night.<\/p>\n\n\n\n
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<\/figure><\/div><\/div>McKenzie Dillon <\/h2>