Many senior adults have irregular sleep patterns caused by anything from poor habits to medication side effects. And while you can’t control everything surrounding your sleeping, there are some steps that you can take to make sure you sleep better each night. Here are five ways you can sleep better and wake up feeling refreshed.
1. Turn the Lights Off
When you lay down to go to bed, make sure all of the lights in your room are switched off. You can keep any nightlights to find your way to the hall or the bathroom. Your circadian rhythm, or sleep cycle, is your body’s natural internal clock that signals your brain when it’s time to be asleep and when it’s time to be awake. Outside influences like light can greatly affect your sleep cycle. Since humans are diurnal creatures, our brains are programmed to know that light means awake and dark means asleep. So when lights are turned on during bedtime, it can confuse your brain and keep you from falling into a deep sleep.
2. No TV in the Bedroom
Just like light, television can distract your brain and keep you from falling into the proper sleep patterns needed for a good night’s rest. If it’s possible, keep the TV out of your bedroom. Many people who do this find that it makes their bedtime routine much easier. Removing the TV from your bedroom is all about making your bedroom solely for sleeping. Fun, engaging activities can be done in other rooms. When you train your brain to know that climbing into bed means rest, you will start to fall asleep faster and sleep more soundly.
3. Invest in a Good Mattress
Sleeping on a comfortable surface can make all the difference in the world. An old or cheaply made mattress can cause or contribute negatively to any number of problems, like back pain, Restless Leg Syndrome, hip pain, shoulder pain, headaches, and so much more. A bad mattress can cause you to wake up every morning feeling sore, stiff, and tired. To find the mattress that is right for you, figure out how much you want to spend, then ask around and read online reviews until you find a mattress store where you feel comfortable making a purchase.
4. Avoid Stimulants Late in the Day
Caffeine, alcohol, and nicotine can all contribute to a poor night’s sleep. Adding these types of stimulants to your body can make it more difficult for your brain to shut off when it’s supposed to. So try to avoid all stimulants after 2:00 PM. While you may not feel wide awake, you have a higher chance of tossing and turning if you have used stimulants during the evening hours. You only need to make small changes to your regular routine to make falling asleep much easier. If you must have coffee before bed, switch to decaffeinated or try hot herbal tea in its place. Instead of a glass of wine right before bed, have a glass of grape juice and get all of the benefits of wine without the alcohol. If you are a smoker, try to cut down on your evening smoking if possible.
5. Exercise Regularly
Having a regular exercise routine can help to reduce your stress levels and reset your sleep cycle. Regular exercise can help you to be more awake and alert during the daytime and to sleep more deeply at night. Exercise is not an immediate fix, however, as it takes some time for your body to reap the benefits. So start slowly now with a few easy exercises every day, and work your way up to daily cardio like evening walks or even short runs if you can. Make sure you stretch just as often as you exercise to keep your body loose and less likely to suffer an injury.
I do not follow all 5 tips, but I do turn all the lights off, I have a mattress bought recently, and I do not drink stimulating drinks late at night. I do not have any choice regarding my TV being in the bedroom. I live in another assisted living facility in South Carolina. One room is all I have + a private bathroom. Yes, I do need to exercise more! I went to my new dr.’s office today, and weighed a whopping 159 pounds! That’s way too close to 160 to suit me! I am 5 feet 1 inch in height, so 159 pounds is way too many. I am 82 years old. I need to be determined enough to walk a lot more! Please pray for me, as being diabetic, it is very hard for me to lose weight! My sugar goes low sometimes, then I must eat to get my sugar back up to where it is supposed to be. I sure would appreciate your prayers regarding my Diabetes, my exercise, and me losing weight down to a respectable number of pounds. Thank you so very much! Very good article! I enjoyed reading it. Please share this comment with Country Cottage in Montgomery, Alabama, as I lived there before moving to South Carolina just this past January! Thanks a whole lot!