Many people have the misconception that the older we get, the less sleep we will need. However, the number of hours we need per night throughout adulthood stays constant – seven to nine hours of sleep per night. In fact, having sufficient sleep is one of the most important factors to having a fulfilling life as we need that rest for our bodies to rest, heal, and relax.
What drives the misconception is that as people grow older, their sleeping habits change. Older adults will tend to Advanced Sleep Phase Syndrome where their internal clock changes to needing to sleep earlier and waking up earlier. However, many older individuals will still go to bed at the later time that they are used to, leading to sleep deprivation when they inevitably wake up at the earlier time.
Maintaining a Consistent Sleep Schedule
The best way to start adjusting for better sleep is to set a sleep schedule. Especially if you find yourself being sleepy or waking up at weird timings, your body will not be able to calibrate itself to the regular times that you want to sleep and wake at, creating an irregular sleep schedule. This means that your body will not be able to get into a natural rhythm, and experience drowsiness, headaches, or irritability due to the irregularity.
Another issue for many people is that after lying down and being prepared for sleep, they find themselves unable to doze off. This can be remedied by having a bedtime routine. This can include brushing your teeth, a warm shower, meditating, or even reading before bed. By establishing a routine of things that are able to relax you and help you get into a more restful state, you will be able to find yourself falling asleep easier. Take note that it is highly recommended to avoid TVs, phones, laptops, and other electronic devices before you sleep.
Adjusting Your Room Temperature before You Sleep
The temperature of your room can contribute greatly to your quality of sleep. Chances are that if you are not sleeping well, your room could be too cold or too hot. The best temperature is approximately 65 degrees Fahrenheit but will vary from person to person so take some nights to figure out what works best for optimal sleep.
Watch What You Eat and Drink
Whatever we choose to consume or drink before we sleep can affect the quality of our rest. Foods to look out for include sugar, caffeine, spicy foods, and alcohol. These foods contain stimulants and can affect your ability to fall asleep and stay asleep throughout the night. Even drinking too many liquids can affect sleep quality as you might find yourself having to make trips to the loo more often!
Experience the Best of Senior Living at Discovery Village At Naples
If you or your loved one is struggling to get adequate rest or the care you need at home, it might be time to consider a senior living option. Here at Discovery Village At Naples, our senior living community is designed to provide comprehensive assistance for all our residents to have the best and happiest lives possible. For more information, contact us today!
