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Seniors on Tandem Bike

Sleep Management for Seniors

Many people all over the world experience difficulty in sleeping. This can occur due to a number of reasons. However, it has been observed that it tends to happen more as people age. You may suffer from insomnia due to your aching bodies, decreased production of the sleep hormone (melatonin), and poor sleep habits. All of these things work together to prevent many older people from getting a good night’s sleep. This can be troublesome, but it can be overcome! Below are a few sleep tips to improve your sleep habits, and hopefully become fully rested once more.

Establish a Healthy Sleep Routine

Once we get ourselves into a bad habit, it can be difficult to get out of. One of the main points to remember is setting a regular time to go to bed and wake up. If someone’s body gets used to sleeping and waking at the same time every day, it will be easier to maintain this pattern. As well, a good tip is to find something that will block out noises that causes you to wake up. You could try using a white noise machine, as it will play sounds that will soothe you to sleep. Another option is wearing earplugs, providing that you can find some that feel comfortable for them. Finally, you could try performing a relaxing ritual before they go to bed. Gentle yoga or meditation might help to wind down and relax before you drift off to sleep.

Get a New Mattress

If you are waking up during the night due to being uncomfortable or in pain, it might be due to your mattress. Using an old or sagging mattress is not good for anyone since it won’t give the back much support.

A Tempurpedic mattress is a good idea because it will provide the comfort and stability that seniors might need. It is made of high-quality materials that will adjust to one’s body temperature. If you are too warm or cold, it can assist in regulating their body’s temperature. This is also a factor that can help them have an uninterrupted sleep throughout the night. A good source for information about these particular mattresses can be found online. You will be able to browse through the different models and learn what might work best.

Reduce Stress

This is often easier said than done. However, reducing stress will definitely help anyone sleep better at night. Lying awake night after night, thinking about the problem is no way to live, and it will prevent you from getting a restful sleep. Ridding their mind of anxiety will help them achieve peace, and feel better. 

Eat Healthy and Exercise

It is often said that diet and exercise are linked to many aspects of your life. This is also true in regard to sleeping. It is a good idea to avoid anything that has caffeine in it late in the day. This includes coffee, chocolate, and soda. Spicy food can sometimes cause indigestion which might cause sleep interruptions.

Moderate exercise releases certain chemicals in a person’s body that promote a deeper sleep. Swimming or water aerobics is a really good way to accomplish this. If they have mobility issues, even something such as walking around the neighborhood is a good form of exercise and can help improve posture. A person can go at their own pace, and continue until they are ready to stop. By building muscles, you are fighting back against old age, and therefore improving their ability to sleep better at night.

Start Using Teas and Natural Sleep Aids

We don’t have to resort to pills and medications every night in order to get some rest. There are tons of really great, and even tasty options to aid a person. Things such as herbal teas. Chamomile tea, Lavender, Valerian Root, and an assortment of “bedtime” teas are excellent to relax at the end of the evening before bed, and lull anyone into a comfortable sleep. Also, consider using some skin lotions or essential oils such as chamomile, bergamot, valerian, and lavender by themselves or in addition to the teas.

The Fountain of Youth Might Be a Good Night’s Sleep

Many people assume slowing down is a natural part of aging. Just because you are getting older does not mean they need to give up on the quality of life. You can work to slow the progression of aging, and feel more like your old self again. Changing your sleep routine, updating to a Tempurpedic mattress, and adjusting your diet and exercise are good ways to improve your overall quality of sleep.

If you continue to experience fatigue (no matter how long you sleep), memory loss, brain fog; you might be at risk for sleep apnea. Obstructive sleep apnea prevents you from entering a deep restful sleep because soft tissue blocks your airway. Your brain briefly wakes you up so you can catch your breath. Read more about the dangers of sleep apnea

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