I Really Need A Good Night's Rest!
Restful sleep is very important to our quality of life and health. But as we age, we experience changes to our sleeping patterns and we tend to spend less time in deep sleep. Older adults need just as much sleep as a younger adult, 7 to 9 hours a night. Some older adults do not get the amount of quality sleep that they need. Disrupted sleep and waking up tired every morning is not a normal part of the aging process. If you find it challenging to get a restful night’s sleep, some of the following tips can help you:
1. Stick to a bedtime schedule.
Go to sleep and wake up the same time every day. If you can go without napping during the day, that could help with getting to sleep at night.
2. Have a comfortable bed and pillow.
3. Develop a routine that relaxes you before bedtime.
Maybe read a book, listen to music, have a warm bath, play a board game. Some people engage in relaxation techniques such as deep breathing, yoga, etc.
4. Limit your caffeine (found in tea, coffee, hot chocolate) and alcohol intake
Especially in the late afternoon and evening, since they can interfere with your sleep pattern.
5. Drink most of your beverages early in the evening to avoid waking up to go to the bathroom during the night.
6. Watch the amount of food you eat at night.
Heavy meals before bedtime can keep you awake.
7. Being physically active during the day regularly can help promote restful sleep.
Remember not to exercise too close to your bedtime though.
8. Make sure your room is dark, quiet and cool.
9. If you find yourself awake in bed for a while, get out of bed and do something quiet and relaxing - read, listen to music.
10. Limit screen time before going to sleep.
This includes TV, phones, tablets, and computers. The type of light emitted from the screens stimulates you and keeps you awake.