7 Effective Ways Seniors Can Improve Sleep Quality
by guest author Karen Weeks
Older adults need the same amount of sleep as younger people, but data shows they have a hard time falling asleep and getting enough quality sleep. It can be tricky, but a good night’s rest is possible. With a little preparation, you can stop counting sheep and start experiencing sleep.
- Get the right mattress
There are many different kinds of mattresses. According to US News, finding the best one for you will depend on your troublesome pain areas, your sleep position and many other factors.
Traditional spring mattresses are well-ventilated and generally circulate heat well. They’re durable and affordable. However, memory foam mattresses are evolving and have seen massive improvements in both price and their ability to circulate heat. Memory foam, gel foam, and latex mattresses are all great options because they offer back and pressure-point support. They also can help ease chronic pain and are just plain comfortable.
Check that the mattress you’re looking at is CertiPUR® certified memory foam, which is independently tested and verified free of PBDEs, TDCPP or TCEP (“Tris”) flame retardants, ozone depleters, mercury, formaldehyde, lead and heavy metals. You can also check out the Amerisleep Mattress Reviews in order to make a better decision before buying.
- Control your diet
Large meals, especially those close to your bedtime, can make you sleep longer. Caffeine can disrupt your sleep schedule, so try to take it in the morning and don’t take too much. Alcohol might initially put you to sleep, but it can disrupt your sleep cycle. Studies have shown that diets rich in milk-based products, vegetables, fruits and fish could have sleep promoting effects.
- Exercise regularly during the week
There is good evidence documenting the ability of exercise to affect sleep quality and patterns.
Additionally, studies have shown that for a variety of reasons, older adults are less likely to get a sufficient amount of exercise. Even walking can count toward exercise. Take some time every day to incorporate easy exercises into your life. Get the blood flowing and help your body adjust properly.
- Set up a bedtime routine
Getting to sleep at night is partially related to training your body to be tired. Sleeping normally is a habit that you have to create, so form a bedtime routine. Before you start your routine, avoid a lot of screen time in front of the TV, on your phone, or tablet. A recent letter from Harvard Medical School highlighted some of the negative consequences of light from phones on sleep quality and overall health.
- Carefully plan your naps
As you get older, it can be difficult to keep your energy up through all your daily tasks without a little extra rest or nap. In fact, large studies have shown that seniors who take short naps experience improved cognitive function and memory.
If you’re going to nap, try and do it in the morning or early afternoon. Napping later in the afternoon can disrupt your sleep schedule. Don’t sleep more than an hour. Otherwise, you won’t feel tired later.
- Do relaxing things
There are a variety of things you can do during your bedtime routine to help you get sleepier. Try white noise machines to block out interruptions. Stretch or flex the muscles in your body from your head to your toes. Try breathing exercises or listening to a guided meditation.
Worrying about sleep or other aspects of your life can negatively affect sleep. One tip for combating these nighttime worries is writing them down and promising yourself you’ll visit them the next day.
- Talk with your doctor
If you give all of these things a serious try and still struggle with sleep, talk with your doctor. This can rule out any medical reasons that might prevent you from sleeping. Consider talking with a doctor to discuss if sleep patterns are affecting your quality of life, sources of sleep difficulties, and how you can adjust your behavior to sleep better.
While your sleep schedule and habits may change, implementing these tips can help you improve the quality of your sleep. Develop a bedtime routine, avoid screens for at least an hour before bed and walk more. Stay calm if you can’t always sleep. Little changes can make a difference.
