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Age and Sleep: Tips for Better Rest and Quality Sleep

Increasing age can cause your sleep duration and quality to diminish over time. However, following a healthy sleep schedule and other recommended tips can help you sleep better. Read on to know some useful tips for good sleep as you get old.

How many hours of sleep do older adults need?

Below mentioned are some tips for good sleep which you can follow.

1. Stick to a more consistent sleep routine

Find a routine that works for you and train your mind and body that it’s time for sleep. Going to sleep at the same time each day helps your body to get used to the routine.

2. Take a warm bath

Warm water shower drops the body temperature which may help you feel tired, relaxed and slowed down, so you are more ready to go to bed.

3. Take time to unwind

Calm yourself down before you turn out the lights by either reading a book or listening to music. Turn off your electronic devices and TV an hour before you go to bed.

4. Avoid afternoon naps

If you sleep during the day, it can interfere with your body’s sleep cycle and you're more likely to stay awake at night.

5. Address snoring issues

If you are facing serious snoring issues, talk to your doctor.

6. Make bedroom a sleep zone

Train yourself to think of the bed as a place for sleeping only and get back in bed only when you feel tired enough.

7. Exercise regularly

Exercising at regular times each day can wear you out that can help to improve the duration and quality of sleep. But ensure that this is not within 3 hours of your bedtime.

8. Change your sleeping environment

Temperature changes, light and noise levels can interrupt your sleep. Consider using layered covers of varying weight so you can pull more on or throw some off as needed during the night.

9. Limit caffeine intake

Drinking coffee or any caffeinated beverages late in the day can affect your ability to fall asleep at bedtime. This is one of the most recommended tips for good sleep for ageing adults.

10. Avoid big meals or spicy foods before bedtime

Eating a big meal or spicy foods may lead to indigestion or discomfort thereby affecting your sleep quality. Try to eat a modest-size dinner at least 3 hours before bedtime.

Conclusion

If you still can’t sleep, your doctor may be able to help. They can see if you might have a condition that's causing you to stay awake or if you are taking any medications which are interfering with your sleep. They can refer you to a sleep specialist, too. These are some of the most widely recommended tips for good sleep that you can consider as you get older. Besides having good sleep hygiene, identifying any underlying causes behind your sleep problems can also be helpful. Not getting enough sleep can impact your overall health, so positively consult a healthcare provider if this issue persists for a long time. One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about it, click here.

Source: Healthline, WebMD

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on July 12, 2023