Sleep is vital to maintaining your health, emotional well-being, and your energy. With age, uninterrupted sleep becomes more difficult to maintain. Below, we will discuss some tips for improving your rest as you age.
Sleep Routines
Where possible, try to go to bed at the same time every day. Maintaining a sleep schedule will help keep your internal clock working on the right track for your nightly rest. Settle down in bed at the same time each night, and try to sleep at the same time too. Naps during the day can also affect sleeping patterns, so be sure to keep that in mind, too.
Make your Bedroom Better for Sleeping
People sleep better in a cool, dark, and quiet space. Your thermostat should be lower at night than during the day. If morning light or cars driving by affects your rest, get darker curtains to help reduce light in the room. In the event of outdoor noise bothering you, consider getting a white noise machine or wearing earplugs.
Exercise During the Day
Studies show that exercising can help promote restful sleep. Try exercising to your comfort level and mobility level. Even a walk around the block or some lightweight arm curls while on the couch can make a difference.
Your Diet Matters
What you eat and drink can affect your sleep. Indigestion or acid reflux can bother you when it’s bedtime. Caffeine or alcohol consumption can also affect sleep patterns. If you like spicy food, keep them to lunch rather than dinner, to reduce stomach issues at night. Avoid caffeine in the evenings. And if you are going to consume alcohol; do it in moderation, well before bedtime.
Water Consumption and Restful Sleep
You should be drinking plenty of water throughout the day. In fact, most older adults should drink more water than they already are, However, the majority of your water consumption should be done earlier in the day. As the night goes on, slow down your water consumption. This will help limit overnight bathroom incidents.
Medication Side Effects
Your medications can play a role in your poor sleep schedule. Some medicines can act as stimulants, which can affect your sleep schedule. Talk with your doctor about your medications. They may suggest adjusting dosages or when you take them during the day to help.
Screen Time and Sleep Time
Reducing screen time before bed can be an important step in achieving restful sleep. Turn off the TV and put down your phone. Instead, read, write, or listen to soft music in bed. Keep lights dim but comfortable.
Safe Harbor Healthcare Services does not provide medical, healthcare, or financial advice via articles. This material has been prepared for informational purposes only. It is not intended to provide, and should not be relied on for advice.
Safe Harbor Healthcare Services has provided excellent home care on Staten Island since 1967. Our services help older and disabled individuals live safely and independently; while giving their families the peace of mind they need. For more information contact us or call (718)-979-6900.
