Getting enough sleep is one of the best ways to care for yourself. It becomes even more important for maintaining overall health and well-being as you age. Unfortunately, many seniors face challenges, such as changes in sleep patterns, insomnia, or health conditions that disrupt their rest. Sleep deprivation makes it difficult to feel energized each day, and it can have a significant impact on your health. Consider these practical tips that help seniors get more restorative sleep and wake up feeling refreshed.
Insufficient sleep can lead to several health issues for seniors, including an increased risk of cardiovascular diseases, diabetes, and obesity. The Centers for Disease Control and Prevention recommends 7 to 8 hours of sleep daily for adults aged 65 or older. It also notes that seniors who sleep less than 7 hours daily are more likely to experience health conditions, such as high blood pressure and stroke, compared to those with adequate sleep.
Furthermore, lack of sleep can impair the immune system, making seniors more susceptible to illnesses and infections. It can affect mood, leading to anxiety or depression. Studies have also found that lack of sleep increases the risk of cognitive decline and Alzheimer’s disease, while healthy sleep helps maintain brain health as people age. Getting enough sleep might even contribute to the prevention of Alzheimer’s. Thus, prioritizing good sleep hygiene is essential for seniors to maintain their health and quality of life.
The American Academy of Sleep Medicine suggests sticking to a consistent sleep schedule, so seniors should aim to go to sleep and get up at the same time every day. Establishing a relaxing bedtime routine can be a great way for seniors to wind down and prepare for a restful sleep. Here are five specific tips that may help older adults get a better night’s sleep.
Creating a calm, dimly lit environment in the evening signals your body it’s time to wind down. Bright lights can interfere with the production of melatonin, a hormone that helps regulate sleep. To encourage restful sleep, lower the brightness of overhead lighting, and use softer lamps or dimmer switches starting about 2 hours before bedtime.
It may also be beneficial to suppress light from outside sources by closing blinds or using blackout curtains to block streetlights to promote better sleep. However, use night-lights in hallways or bathrooms to promote safety without disturbing your body’s natural rhythms. If you don’t want these lights to remain on all the time, consider investing in motion-activated night-lights.
Caffeine gives your body a boost of energy that might be beneficial during the day but could impact your sleep when ingested too late in the day. Because your body processes caffeine more slowly as you age, its effects can last longer in older adults. UCLA Health cited a study of coffee drinkers in which participants between the ages of 65 and 70 took 33% longer to metabolize caffeine than younger participants.
The Journal of Clinical Sleep Medicine recommends avoiding caffeine at least 6 hours before bedtime, especially for older adults. Seniors may also develop a sensitivity to caffeine that increases as they get older, making it even more important to avoid it after lunchtime. Help prevent restless nights by switching to caffeine-free drinks after lunch. Also, watch for hidden caffeine sources, such as milk/dark chocolate and certain medications. Opt for non-caffeinated water, herbal tea, or soda to help you wind down more effectively for sleep and enjoy a more restorative rest.
Getting regular exercise boosts mobility, energy levels, and overall health while supporting better sleep. Activities including walking, swimming, and low-impact aerobics can be particularly beneficial to seniors. Exercising earlier in the day is best, as working out too close to bedtime could leave you too energized to fall asleep. However, doing gentle stretches or yoga in the evenings may help you relax your muscles without overstimulating your body, helping you prepare for sleep. Stay consistent in your exercise routines for long-term physical benefits and sleep-quality improvement.
Television and computer screens emit blue light similar to that produced by the sun, tricking your brain into thinking it’s still daytime and suppressing melatonin production that helps you fall asleep. Watching TV right before bed can also stimulate the mind, making it more difficult to relax. Blue light can be doubly harmful to seniors, as it has been known to lead to cataracts and age-related macular degeneration.
Instead of watching television right before turning in, wind down with screen-free activities. Consider reading a book, listening to soothing music, or practicing deep breathing exercises to help you relax. However, if watching television is part of your nightly routine, turn it off at least an hour before bedtime to help your body and mind transition to sleep mode more easily.
Your sense of smell can have a powerful impact on relaxation and sleep quality, so incorporating aromatherapy into your space can be highly beneficial. Essential oils, such as lavender, chamomile, and cedarwood, are known for their calming properties and may help create a soothing sleep environment.
A diffuser filled with your favorite sleep-inducing oil can fill your bedroom with a long-lasting yet light, relaxing fragrance. Alternatively, use a scented pillow, a linen spray, or an aromatherapy candle to infuse your space with a calming aroma. However, always confirm the products you select are high-quality, natural options to prevent irritants. Making aromatherapy part of your nightly routine tells your body it’s time to rest and helps improve sleep consistency.
The Trillium in The Boro district of Tysons fills residents' days with activity programs that provide an exhilarating lifestyle with the comfort and safety to help them relax at bedtime. Our team members are here to help you enjoy the days and nights of your retirement throughout your golden years. Contact us today at 571-487-8273 to learn more about The Trillium’s senior living community for seniors seeking an engaged lifestyle in casual luxury.
