Are you getting seven to nine hours of sleep each night? According to the National Institutes of Health and the National Sleep Foundation, adults—including older adults—still need this amount of rest as they age. Quality sleep for seniors – and everyone – keeps both the brain and body functioning at their best. Yet many seniors struggle to get the restorative sleep they need.
Why sleep may be eluding you
Experts in sleep disorders recognize that sleep patterns change with age. Seniors tend to go to bed earlier and wake up earlier than younger adults. Sleep also tends to be shorter and lighter. However, you may be surprised to hear that doctors agree that it isn’t age that affects our sleep, but one or more of the following causes:
- Illness
- Lack of exercise
- Medications
- Use of caffeine, alcohol or tobacco
- Depression
- Dementia and Alzheimer’s disease
- Find tips for managing sleep problems for people with Alzheimer’s.
- Chronic Pain
- Menopause
- Late meals
- Sleep apnea
- Restless leg syndrome
Why is sleep important?
Sleep plays a vital role in overall health. Restorative sleep supports the brain, heart and lungs. Quality sleep boosts stamina, strengthens the immune system and enhances mood and overall quality of life. A good night’s sleep sharpens daytime cognitive performance—making it easier to learn, form new memories, solve problems, stay focused, make sound decisions and think creatively.
Quality sleep for seniors is so important to our well-being that not getting enough sleep can actually cause health and emotional problems. Research shows that over time, a lack of sleep can increase the risk of:
- High blood pressure
- Heart disease
- Diabetes
- Increased risk of falls or accidents
- Irritability
- Memory problems
- Negative feelings
- Stress in relationships
- Falls and accidents
How to get a better night’s sleep
It’s clear that getting a good, restful night’s sleep is critical to your continued physical, mental and emotional well-being.
If you’re thinking, “That’s easier said than done,” don’t despair. With a few simple adjustments, you can set yourself up for sleep success!
According to the NIH, the following tips will help you sleep better:
- Maintain a consistent sleep schedule by going to bed and waking up at the same time every day—including on weekends and while traveling.
- Establish a calming bedtime routine to help you unwind, such as reading, listening to relaxing music or taking a warm bath.
- Avoid late afternoon or evening naps, which can interfere with nighttime sleep.
- Keep screens out of the bedroom. Avoid watching TV or using computers, phones or tablets before bed.
- Don’t snack or read in bed.
- Keep your bedroom comfortable and sleep-friendly, with a temperature that is neither too hot nor too cold. Aim for 60-67 degrees
- Engage in regular physical activity but avoid exercising within three hours of bedtime.
- Get regular light exposure of 45-60 minutes each day
- Limit caffeine, alcohol and large meals later in the day as these can all disrupt sleep.
- Limit coffee, tea, chocolate and soda
- Avoid alcohol, even in small amounts
- Avoid large meals two to three hours before bedtime.
Prioritize your well-being by making quality sleep a daily habit. Restful sleep strengthens both your mental and physical health, enhances your overall quality of life and supports your safety and independence.