As we get older, it’s inevitable that our health will deteriorate. When entering your senior years, getting plenty of sleep is crucial, helping you to feel refreshed, energized, and ready for the day ahead. If you’re struggling with getting enough shuteye, there are various strategies and measures that you can take. With that in mind, here are 8 useful tips that can promote better quality sleep among seniors.
Change Your Diet
While it may seem like an obvious tip, the diet you currently follow could be having a negative impact on how much sleep you get per night. If you’re prone to consuming foods full of fat, sugar, and salt, making small but subtle changes to what you put on your plate can not only improve your general health but help aid sleep too. Following a balanced diet packed with fresh fruits and vegetables can help maintain a healthy gut, not to mention the fact that they are a good source of vitamins and minerals.
As a senior, keeping as active as you can will help when it comes to getting plenty of sleep. As you get older, your joints and muscles won’t work like they used to, so while no one is saying you need to sign up to a gym and do a high-intensity workout, there are many aerobic exercises that you can do from the comfort of your own home. Regular exercise is great for not only the mind, but your memory too, so if you’re able to, taking some time out of your day to do some exercise can do wonders for your health and sleep.
Keep a Regular Bedtime
Another way to help improve the quality of your sleep as a senior is by maintaining a consistent sleep schedule. Going to bed and waking up at the same time each day can get you into a routine, making it easier to drift off and stay asleep throughout the night. If your body clock is all over the place, settling down for the night can be challenging, so make sure that you try and get into the habit of going to bed at the same time, even on weekends.
Review Your Medications
If you have any health conditions, the medication and supplements you take could be having an effect on how much sleep you get each night. If you have any worries or concerns, it’s advised to make an appointment with your doctor, who will be able to address your situation and may consider changes that could help aid sleep. Make sure not to reduce any medication or quit altogether without speaking to a health professional first.
Invest in a New Mattress
Comfort is key when it comes to getting a good night’s sleep. If you don’t feel comfortable and relaxed when in bed, it’s inevitable that the quality of rest you get will be slim, therefore, you may want to consider investing in a memory foam mattress that provides alignment support, pressure point relief, and maximum comfort. It’s advised to change your mattress every 8 years, so if your current one has seen better days, it may be time to purchase a new one.
Avoid Fluids Before Bed
If you’re prone to getting up frequently through the night to use the toilet, this will naturally have an impact on the quality of your sleep. As a senior, you may struggle with mobility, so getting to and from the bathroom can be a challenge, so it’s advised to avoid drinking fluids an hour before hitting the hay.
Practice Relaxation Techniques
To help ensure you’re calm and relaxed before climbing into bed, there are various relaxation techniques that you may want to consider trying out. Whether it’s deep breathing exercises that can improve blood flow, posture, and reduce inflammation, or meditation, zoning out from the day to day stresses of life and moving into a deep state of relaxation can do wonders when it comes to getting more sleep.
When entering your senior years, you may find day to day errands more tiring than before. If you’ve noticed the quality of your sleep has deteriorated, it could be because you’re napping in the daytime. To maintain a quality sleep cycle, it’s advised to avoid napping as much as possible. The last thing you want is to feel wide awake and full of energy before getting into bed, so if you can’t go without a nap, try reducing how long you sleep for.
As you get older, you may find yourself waking up more frequently throughout the night, which can have a huge impact on the quality of sleep you get. The last thing you want is to wake up feeling restless and rundown, so taking on board all the suggestions listed can help aid sleep and ensure you get a good night’s rest.