Tips for Better Sleep in Your Golden Years
It can become exponentially more challenging to get a good night’s sleep as we age. Those restful eight hours we often experienced in our younger years are replaced with restless nights full of tossing and turning and the frustrating act of re-fluffing your pillow for the tenth time.
Fortunately, we aren’t doomed to bad sleep for the remainder of our lives. In fact, there are some simple changes anyone, young or old, can make to improve their sleep hygiene. Discover our five tips for better sleep in your golden years below.
Why is Sleep Important?
Sleep is essential for every bodily function, including memory consolidation, immune function, hormone regulation, tissue repair, and energy conservation. Although it may sound counterintuitive, your brain is remarkably active while you sleep. Recent findings suggest that sleep significantly removes toxins in your brain that build up while you’re awake. A lack of sleep can lead to a host of unwanted symptoms like depression, seizures, high blood pressure, and migraines.
So, how do you ensure you’re getting adequate sleep, even with leg spasms and frequent urination getting in the way?
Five Tips for Better Sleep as You Age
1. Limit Caffeine Intake
There is nothing quite like the perfect morning cup of coffee or tea. Waking up to fresh coffee grounds and watching the sunrise can be a great way to start the day. However, too much caffeine can make falling asleep a challenge. Caffeine can stay in your bloodstream for up to ten hours, meaning the sooner in your day you stop consuming it, the easier it will be for you to get a restful night’s sleep. Limit yourself to only one or two cups of coffee or tea, and ensure you don’t have any caffeine past lunchtime.
2. Daily Exercise
Exercising can be a phenomenal energy source and is also essential for good health. The CDC recommends the following activity levels for adults 60 and older: 30 minutes of exercise five days a week, muscle strengthening two days a week, and balance improvement activities at least two days a week. Aim to work out in the morning or midday since the later you work out, the more it may negatively impact the quality of your sleep. With a consistent workout schedule, your body will be able to reach a relaxed state when approaching bedtime, making it easier to fall asleep.
Related: A Guide to Water Aerobics for Seniors
3. Relaxing Activity Before Bed
One of the best things you can do for your sleep is to relax your mind before bed. Although you might have heard this many times before, phone usage before bedtime is detrimental to your overall sleep quality. Instead, try reading a book, taking a bath, or stretching before bed to get your body and mind in a sleeping mood.
4. Create a Consistent Sleep Schedule
Maintaining a consistent sleep schedule is extremely important for getting quality sleep. Setting a solid bedtime and wake-up time ensures your body can follow a consistent schedule and get the proper restful sleep. It’s also critical to avoid or minimize naps during the day, as this can alter your body’s rhythm, making it difficult to re-enter a healthy schedule.
5. Optimize Your Sleep Environment
The state of your bedroom is just as important as limiting caffeine and getting adequate exercise. Ensure your room is dark, quiet, and cool—ideally somewhere around 65-68 degrees Fahrenheit. If your room is exposed to excess natural light, use blackout curtains or a sleep mask to block the light. Additionally, earplugs or a white noise machine can help minimize the noise distractions as you fall asleep.
Enjoy Restful Sleep at Seafields by Bishop Gadsden
At Seafields by Bishop Gadsden, our spacious and comfortable residences provide the perfect environment for a restful night’s sleep. If you want to learn more about life at Seafields by Bishop Gadsden or view our available residences, contact our team below. We are excited to talk with you!
