10 Ways Seniors Can Sleep Better at Night
It’s a common problem. You wake up tired, having been awake half the night tossing and turning – unable to get back to sleep. Not only can lack of sleep leave you irritable and sleepy, it can also make you more forgetful, become depressed, and lead to more falls or accidents. For older adults, sleep problems are common, but the reasons are varied. One main contributor to sleep deprivation among seniors is that when we get into our 60’s and 70’s, our sleep-wake cycle undergoes change. We wake up more often, are less able to get back to sleep and also spend less time in deep sleep. Other problems include prostate issues, pain, and medicines that keep us awake. People of all ages also can develop sleep disorders such as sleep apnea, restless legs syndrome, and periodic limb movement disorder. While serious sleep disorders require medical help, here are a few simple strategies to maximize your chances of a better night’s sleep:
- Try to stick to a sleep schedule. Go to bed and get up at the same time every day
- Avoid napping in the late afternoon or evening, and keep earlier daytime naps to 20 minutes maximum
- Keep your bedroom dark, quiet and at a comfortable temperature.
- Avoid large meals close to bedtime
- Exercise daily, ideally in the morning and not within 3 hours of bed time
- Get outside in the light/sunlight daily
- Avoid caffeine in the afternoon and evening
- Avoid alcohol in the evening as it can further disrupt your sleep schedule
- If you have pain keeping you awake, make sure you get medical help
- If you suspect that some of your medications may be affecting your sleep, make sure you talk to your doctor