It’s typical for elderly people to sleep less soundly and for shorter periods. However, these common variations in older persons’ sleep patterns do not imply that the sleep they obtain is adequate. Chronic sleep disorders can develop at any age and might put you at risk for major health issues including depression. However, few older persons receive, or even attempt to receive, therapy for sleep disorders. If you are an older person who is having difficulty sleeping, consult a physician about what you may do to enhance your sleep. Here’s our take on dealing with changing sleep patterns.
Avoid Caffeine
This stimulant may be present in a variety of foods, not primarily in coffee. That is why for at least four to six hours before going to bed, stop taking caffeinated foods including tea, chocolate, and even certain pain killers. If you smoke, try not to do so right before bedtime because it might be overly provocative.
Mindfully Relax
Some folks find that deliberately relaxing their muscles allows them to fall asleep faster. Lying down with your eyes closed, fully relax your toes, feet, and ankles. Slowly work your way up to your calves, thighs, buttocks, and the rest of your upper body. You may possibly find yourself heading to dreamland even before you reach the top.
Stick to Routines
Bedtime rituals aren’t only for kids; they also signal to our systems that it’s time to unwind for the day. Relax by taking a warm bubble bath, reading your favorite book, or listening to instrumental music. And, as enticing as it may be, try to keep your laptop or smartphone away before going to bed. The light emitted by these gadgets has the potential to disrupt sleep.
Set a Regular Sleep-Wake Cycle
The body’s circadian runs on a predetermined schedule, synchronizing itself with dawn and sundown. Consistency in your sleep-wake cycles times might help you get better sleep in the long run. Participants in one research who had erratic sleep patterns and went to sleep late on weekends had generally poor sleep. Other research has found that inconsistent sleeping habits might affect circadian cycles and melatonin amounts, which urge your mind to snooze.
Pay Attention to Your Bedroom Environment
Many individuals feel that the surroundings of their bedroom are important aspects of having a decent night’s rest. Noise, humidity, exterior lighting, and furniture layout are some of these influences. In one research on women’s bedroom environments, about half of the participants reported better quality of sleep when noise and light were reduced. Ensure that your bedroom is a peaceful, hygienic, and comfortable environment to sleep in.
Sleep variations are a typical part of life since changes in hormones and melatonin levels might make it harder to fall asleep, sleep more deeply, and wake up less frequently during the night. Despite this, research shows that even older adults require seven to eight hours of sleep every night. Sleep deprivation is not to be trifled as it suppresses our immune function, interferes with our everyday activities, and impairs our mood and focus which can result in mishaps. So, if you’re having trouble sleeping, check in with your physician today.
