It can have a negative impact on how you function throughout the day if you don’t get enough sleep.\u00a0It can affect our cognitive abilities as well as memory.<\/p>\n\n\n\n
Over time, your sleep needs can change. This could mean you get up earlier as a senior.<\/p>\n\n\n\n
Sleep issues and aging often go hand-in-hand. While you may get less sleep than you used to, seniors still require 7 to 8 hours sleep each night to feel refreshed.<\/p>\n\n\n\n
For seniors who are struggling to get good sleep, here are some tips.<\/p>\n\n\n\n
1. Take a look at the underlying health issues first<\/p>\n\n\n\n
Although it is true that many seniors have sleep problems, they can also be secondary effects of other health conditions.<\/p>\n\n\n\n
These health conditions can often cause sleep problems:<\/p>\n\n\n\n
Gastroesophageal reflux Disease<\/p>\n\n\n\n
Heart or lung conditions<\/p>\n\n\n\n
Osteoarthritis<\/p>\n\n\n\n
An enlarged prostate, or an overactive bladder can cause urinary problems.<\/p>\n\n\n\n
Anxiety or depression<\/p>\n\n\n\n
Neurodegenerative diseases such as Parkinson’s and Alzheimer’s are some examples.<\/p>\n\n\n\n
You should also be aware of side effects and how they might impact your sleep habits.<\/p>\n\n\n\n
2. Get Rid Of Daytime Naps<\/p>\n\n\n\n
We all enjoy a good nap in our chairs late at night. These little cat naps could actually keep you from falling asleep at night.<\/p>\n\n\n\n
You only get so much sleep. You are making it more difficult to fall asleep at night if you take naps during the day.<\/p>\n\n\n\n
Ask yourself if you are feeling tired or if you are getting less sleep during the day.<\/p>\n\n\n\n
If you are feeling sleepy, don’t stay put. Instead, get up and move around. Plan to go for a walk if you are usually tired in the afternoons.<\/p>\n\n\n\n
You should limit the time you take a nap to 20 minutes if possible. This will prevent you from falling into deep sleep, which can disrupt your sleep later.<\/p>\n\n\n\n
3. Take Care of Your Diet<\/p>\n\n\n\n
A senior’s diet can have an impact on their sleep.<\/p>\n\n\n\n
Caffeine can have a negative effect on your ability to fall asleep later in the night, particularly if you consume it late at night. Another sleep-killer is alcohol. Although some people believe that alcohol helps them sleep, it can actually cause sleep disruptions.<\/p>\n\n\n\n
Sugar is hidden in many foods, such as white bread and pasta. Be aware of your sugar intake. Sleep disruption can occur later in the evening if there are higher levels of sugar in your system.<\/p>\n\n\n\n
Also, spicy food can cause nausea that keeps you up late at night.<\/p>\n\n\n\n
Are you waking up multiple times a night to use the toilet? You might try limiting your liquid intake an hour before you go to bed.<\/p>\n\n\n\n
Consider eating a small snack before you go to bed, such as a banana or yogurt.<\/p>\n\n\n\n
4. Get Daytime Exercise<\/p>\n\n\n\n
Your body releases chemicals when you exercise. These chemicals will help you sleep well. You may be wondering, “I can’t move well. How can I exercise?”<\/p>\n\n\n\n
Even for people with mobility problems, there are many ways to move and exercise.<\/p>\n\n\n\n
Water aerobics and swimming are great aerobic activities that have a lower impact on the joints than other types of exercise. To get moving, you can play tennis or golf. Even a little bit of gardening a day can help you get moving.<\/p>\n\n\n\n
Are you unable to take a 3-mile walk? It’s OK, you can still go for small walks every day.<\/p>\n\n\n\n
Chair yoga is a popular option for seniors who want to stretch but don’t have the ability to do so.<\/p>\n\n\n\n
5. Develop a sleep routine<\/p>\n\n\n\n
You teach your infant how to fall asleep. You can also help children prepare for bed by creating bedtime routines.<\/p>\n\n\n\n
You need to have a routine for your sleep, especially as a senior. It’s easier to make your own schedule when you have less commitments.<\/p>\n\n\n\n
You need to have a consistent sleep schedule to get the best sleep possible. You should go to bed at the exact same time every night.<\/p>\n\n\n\n
Adjust your bedtime if you feel more tired than usual. Your body will know when it is time to go to sleep by going to bed at the same time every night.<\/p>\n\n\n\n
You should also get up every morning at the same time.<\/p>\n\n\n\n
6. Create Bedtime Rituals<\/p>\n\n\n\n
Our parents used to read a story to us before we went to bed when we were young. We were given a goodnight kiss and our bedtime prayers.<\/p>\n\n\n\n
These bedtime rituals are a common practice among parents. It signals our brains and bodies that it is time to go to bed. Seniors are also affected by the same phenomenon.<\/p>\n\n\n\n
Perhaps you like to take a warm bath before going to bed. Relaxing music could be an option. To calm your mind, you can do deep breathing exercises.<\/p>\n\n\n\n
Relax in comfortable pajamas. Try a cup of warm or decaf tea an hour before you go to bed.<\/p>\n\n\n\n
7. Bedrooms for Sex and Sleep Only<\/p>\n\n\n\n
Your bedroom should be viewed as the space where you sleep, and your brain needs to see it that way.<\/p>\n\n\n\n
In today’s world, the TV is often moved into the bedroom. Soon, you find yourself glued to the TV, rather than sleeping.<\/p>\n\n\n\n
Do not set up a desk in your bedroom to do work or hobbies.<\/p>\n\n\n\n
Consider your bed covers. Are you too hot to wake up in the morning? A fan might be the best option if you want your bedroom to feel cooler. This fan creates white noise, which helps you sleep better.<\/p>\n\n\n\n
If you need to cool down while you sleep, layer your bedding.<\/p>\n\n\n\n
8. Eliminate the late-night stimuli<\/p>\n\n\n\n
Your brain needs to rest and shut down in order to prepare for sleep. This will happen if you don’t overstimulate your brain for a few hours before going to bed.<\/p>\n\n\n\n
Avoid electronics whenever possible. While it might be fun to watch the adrenaline pumping movie, your body will not be ready for sleep.<\/p>\n\n\n\n
Also, avoid using electronic devices such as a phone, tablet, or ereader before going to bed. All of them emit blue light, which can disrupt your brain’s ability to fall asleep and cause it to become disoriented.<\/p>\n\n\n\n
9. Reduce Stress in Your Life<\/p>\n\n\n\n
Stress can happen to anyone, regardless of their age. Stress can cause anxiety and make it difficult to fall asleep.<\/p>\n\n\n\n
Our minds work overtime when we feel anxious or worry. You need to find a solution to the stressors that you are feeling.<\/p>\n\n\n\n
Talk to a friend about your worries. Keep a journal. Writing them down on paper can help you organize them.<\/p>\n\n\n\n
To release anxiety, you can practice deep breathing and gentle stretching.<\/p>\n\n\n\n
If you feel stressed when you go to sleep, pick a happy memory that you can relive in your head and put your focus on the memory rather than worrying.<\/p>\n\n\n\n
10. Take into consideration Snoring Problems<\/p>\n\n\n\n
It doesn’t matter if you snore or if you live next to someone who does, it can have a significant impact on your restful sleep.<\/p>\n\n\n\n
Talk to your doctor if you are a snorer. To assess your sleep apnea, the doctor may order a sleep study. C-pap machines can help you breathe while snoring, and can alter the quality of your rest.<\/p>\n\n\n\n
Sometimes, just finding the right pillow will change your head angle and reduce snoring.<\/p>\n\n\n\n
11. Avoid Using Sleep Aids<\/p>\n\n\n\n
It’s normal to desire to take a sleeping aid if you are having trouble sleeping and need to get a good night of sleep.<\/p>\n\n\n\n
While a prescription or over-the-counter sleep aid can temporarily relieve some symptoms, it does not address the root cause of insomnia.<\/p>\n\n\n\n
Although the pill may help you fall asleep for a night, it does not solve your problem.<\/p>\n\n\n\n
You might not want to get a good night of sleep, but it is possible. It’s better to try and figure out the root cause of your insomnia, rather than resorting to a sleep aid.<\/p>\n","protected":false},"excerpt":{"rendered":"
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