Getting enough rest is essential for overall health. Unfortunately, as you age, it becomes more difficult to sleep soundly throughout the night. Here are some tips on how to improve your sleep routine so that you’re getting quality rest even as you get older.
Maintain a Regular Sleep Schedule
If you’re going to bed and waking up at the same time every day, it becomes easier for your body to establish a regular sleep schedule, which can help you feel well-rested throughout the night.
Try going to bed 30 minutes earlier than usual on weeknights so that when Saturday rolls around, you’ll be able to sleep in without feeling tired.
Avoid Caffeine After Midday
Some people need coffee or tea to get through their morning routine, but if you drink too much, caffeine can hinder your ability to fall asleep at night.
As a general guideline, stop drinking caffeinated beverages after lunchtime so that your body has enough time to metabolize the caffeine and allow you to fall asleep easily in the evening.
Just like with caffeine, if you exercise too close to bedtime, the hormones released during the activity might interfere with sleep. If you’re going to finish exercising within an hour of bedtime, make sure it’s not strenuous enough that it will keep you up all night.
On the other hand, keeping active is important for senior health and wellness — increasing blood flow through exercise leads to deeper sleep cycles throughout the night.
Create an Ideal Sleeping Environment for You
The environment around your bed can affect your ability to sleep soundly through the night. If you’re underwhelmed with your sleeping conditions, do something about it! Here are some tips on how to improve your living space for better sleep:
- Use blackout shades or an eye mask to block out all light from entering your bedroom — turn the clock away from the bed so that you don’t have a visual reminder of how much time is left until morning.
- Make sure your mattress is comfortable enough for you to be able to get a restful night’s sleep on most nights. If necessary, invest in a new mattress.
Eliminate Distractions Around Your Bed
Of course, it can be difficult to ignore the phone ringing or someone knocking at your door, but if you can’t tune those sounds out, your sleep quality will suffer.
Turn off your ringer or put the phone on vibrate, and don’t keep electronics in the bedroom.
If it’s your door that you’re worried about, get yourself one of those do not disturb signs to hang outside your room so that others know not to bother you during sleeping hours.
Create a Bedtime Routine You Find Relaxing
Do something soothing every night before bed — whether it’s watching TV, reading a book, or spending time with the family.
The point is to settle down in an environment free from distractions because when you have too many things going on around you, falling asleep becomes much harder for senior citizens.
Get Some Sunlight During the Day
Sunlight is an important factor in our sleep cycle — if you’re spending too much time indoors, it’s harder for your body to know when it’s time to go to bed.
Make sure that you spend some time outdoors every day so that your body understands the importance of morning and nighttime activities.
Eliminate Stress with Assistance
If your mind is racing with too many stressful thoughts, sleepless nights are bound to follow. Make sure you’re eliminating stressors in your life as best you can.
A caregiver provider can help by taking care of chores around the house, allowing you more time to relax and unwind before bedtime. They can also offer assistance if you still need help to get into or out of bed. So contact a senior living advisor to help you figure out senior care options in your area.
It’s important to keep hydrated throughout the day so that you don’t have trouble falling asleep at night. In fact, try keeping a glass of water next to your bed at all times.
If you wake up in the middle of the night thirsty and can’t fall back asleep, it might be time for a glass of water instead. It’ll help your body stay refreshed until morning.
As you get older, it becomes more challenging to sleep soundly. It’s important for senior citizens to take care of their mental and physical health so that they can have the best quality of life possible. Luckily enough, there are a few things any senior citizen can do to improve their sleeping habits.