Secrets to Better Sleep for Seniors: Avoiding Unhealthy Sleeping Habits
Many seniors find it hard to get quality sleep despite it being vital for their health. An article by the National Council on Aging shows that one in every five adults is dealing with sleep deprivation. The issue is often worse in seniors who may be battling physical or mental health issues.
Prioritizing sleep for seniors is important for the following reasons:
- It improves their mood
- It boosts cognitive function
- Proper sleep is great for overall physical health
Here, we explore how to avoid unhealthy sleeping habits for a restful and restorative night as a senior.
Have a Consistent Sleep Schedule
Your body has a circadian rhythm or internal clock regulating sleep-wake cycles. When you consistently go to bed and wake up at the same time every day, you help reinforce it. You'll also find it easier to fall asleep and wake up feeling refreshed.
Having a consistent sleep schedule has benefits such as:
- It improves the quality of your sleep
- You'll feel more alert during the day
- You're less likely to have sleep disorders
Choose a bedtime and wake time, allowing you 7-9 hours of sleep, and stick to it daily. Use alarms or reminders if needed to avoid deviating from the routine. Naps may be refreshing, but they interfere with your nighttime sleep. If you must nap, try to keep it under 30 minutes.
Always pay attention to how you feel when you wake up and throughout the day. If you're often tired, it may be a sign that your sleep schedule needs adjustment. Feel free to change your bedtime or wake time as required, and maintain consistency for great results.
Create a Comfortable Sleep Environment
Your sleeping environment will significantly influence how well you rest. Consider making the following adjustments:
- Keep your room cool
- Block outside light
- Use comfortable bedding
The ideal bedroom temperature for great sleep is typically between 65°F and 68°F, according to the Sleep Foundation. The range allows your body's temperature to drop, initiating sleep. Here are some tips to help you achieve the right temperature when sleeping:
- Use air conditioning
- Choose breathable bedding
- Adjust your bedding layers
While Fond Du Lac and Wisconsin, in general, are often cool, they may get hotter during summer. Use your air conditioning to regulate the room temperature during such periods.
Your beddings should also be made from breathable moisture-wick materials like bamboo and cotton. These allow circulation to prevent overheating and maintain sleep hygiene for seniors. Your pajamas should also be lightweight and lose fit to avoid trapping heat that makes your sleep uncomfortable.
If you often feel cold or hot at night, layer your bedding with light blankets. When feeling uncomfortable, you can simply add or remove a layer without changing the room's temperature.
Avoid Taking Stimulants Before Going to Bed
Caffeine and nicotine stimulate your nerves and affect your sleep patterns. Avoid taking anything containing them, especially in the hours leading up to your bedtime. A good rule is to avoid caffeine in the afternoon to give your body enough time to break it down.
Many drinks and even some medications contain caffeine. Be careful about hidden sources of caffeine by always reading product labels and opting for caffeine-free beverages.
Reducing your nicotine intake may improve overall sleep quality and provide other health benefits. If you smoke, you should consider cutting back or stopping entirely for better sleep health.
If you're used to taking beverages before sleeping, you might find it hard to stop. Consider safer and more relaxing alternatives that help you implement healthy sleep habits. Such include:
- Warm milk
- Warm broth
- Hot cocoa
- Herbal teas
Herbal teas are a good source of senior nutrition and calming alternatives to caffeinated drinks. Chamomile tea is great due to its calming properties and has been a natural remedy for insomnia and anxiety for ages. It contains antioxidants and compounds which promote drowsiness and brain relaxation.
Peppermint tea, on the other hand, has a refreshing flavor and helps you digest food. It can be a great option if you often experience bloating or stomach discomfort after having dinner. Peppermint tea will also calm your muscles, helping you feel relaxed during bedtime.
Add Relaxing Activities to Your Senior Bedtime Routine
Incorporating calming activities into your nightly routine is a great way to signal your body that it's time to wind down. When you deliberately transition from day to night, you'll also experience less anxiety and stress.
Consider the following relaxing activities:
- Reading and journaling
- Listening to soft music
- Gentle stretching
- Taking a bath or shower
Reading can be a fantastic way to unwind and improve your comprehension skills. Choose books or magazines with a calming or uplifting theme and consider genres such as:
- Romance
- Self-help
- Gentle fiction
Avoid thrilling and mystery content since it can provoke excitement and cause you to read past bedtime. Your reading environment should also have soft lighting and a comfortable chair. You could also read in bed and wrap yourself in a cozy blanket to boost relaxation.
Soft music often creates a peaceful atmosphere and helps you feel calm. Make a relaxing playlist and add it to your bedtime routine.
Include gentle melodies, and you can also use apps like Spotify and Apple Music to find pre-made playlists. If you love the great outdoors, consider adding nature sounds to your music list since they are often relaxing.
Stretching relieves tension, preparing your body for sleep. It also calms your mind and reduces anxiety, which is often notorious for sleep disturbance. Bedtime stretches should be gentle, and if you live in senior housing, you could ask an employee to stay with you while you exercise for safety.
Avoid Unhealthy Sleeping Habits in a Relaxing Environment
Improving sleep quality will be possible with a consistent routine and a calming environment. Always avoid foods and drinks that stimulate your mind and engage in relaxing activities before bed. You should also avoid unhealthy sleeping habits like napping during the day and reading thrilling content.
If you are looking for a relaxing environment that promotes healthy sleep for seniors in Wisconsin, consider LakeHouse Fond Du Lac. Our engaging community provides seniors with the diet and fitness programs needed for better sleep. Contact us to start enjoying high-quality senior living.