Sleep Tips That Will Help You As You Get Older

21st May , 2022

We often notice normal changes in our sleeping patterns as we get older, such as falling asleep earlier, waking up earlier, or sleeping less deeply. 

Disturbed sleep, waking up tired every day, and other insomnia symptoms, on the other hand, are not a normal part of growing older. Sleep is just as important now as it was when you were younger for your physical and emotional well-being.

A good night’s sleep improves concentration and memory formation, allows your body to repair any day-to-day cell damage, and refreshes your immune system, all of which help to prevent disease. 

It’s critical to get enough good-quality sleep to stay healthy and age gracefully. Certain sleep disorders, such as sleep apnea, necessitate medical intervention. However, following these simple steps can help you overcome sleep problems in general, including insomnia.

 

Establish a More Consistent Sleep Schedule

Every night, go to bed at the same time. Sleeping in the same position over and over. Having a cup of herbal tea or warm milk. Indulge in a relaxing soak in the tub. What matters is that you establish a routine that works for you and trains your mind and body to recognize when it’s time to sleep.

 

Snoring is a Problem that Needs to be Addressed

Consider whether sleep apnea is the cause of your sleep problems and consult a doctor if your snoring is severe enough to interfere with breathing. A C-Pap machine has the potential to improve your life.

 

Allow your Mind and Body to Relax as you Approach Bedtime

Avoid late-night stimulating activities like eating, particularly spicy foods, watching TV, or engaging in heated debates with family or friends. Better bedtime options include listening to soothing music or reading a book. 

Alternatively, try progressive muscle relaxation, which involves systematically tensing and then relaxing all of your body’s muscle groups. It has been known to aid in the treatment of insomnia.

 

If you have Body Aches, Try Using More Pillows

For example, some side sleepers will place a pillow between their knees. A small pillow under the back of your knees will relieve stress on your spine if you sleep on your back. Take into account the age of your mattress as well. It’s possible that you’ve been waiting a long time for a replacement that will provide more assistance.

 

Avoid Naps in the Afternoon

Napping is fine as long as you get enough sleep at night, but it’s a bad habit for those who suffer from insomnia.

 

Change your Sleeping Situation

Changes in temperature, light, and noise levels can all disrupt your sleep. Consider layering different-weight covers so you can pull more on or throw some off as needed throughout the night. Are there loud parties? It might be worthwhile to invest in a white noise generator, such as a fan or a special white noise machine.

Buying a new mattress can also help change the comfort level of your sleep and can help with sleep deprivation and lessen your stress levels. Orthopedic mattresses for example can significantly help older individuals keep a high level of comfort

Sleep should be the same for older adults as it is for younger adults, ideally seven to nine hours. This time period allows the body to transition into and out of deep REM sleep, which aids muscle recovery and rejuvenation. It’s important to remember that falling asleep can be difficult for this age group, so factor that into your bedtime routine.

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