Time flies, and before you know it, you have grandchildren. That is when you notice your sleeping patterns might be getting irregular. You might realize you’re not able to sleep the hours you used to, or you spend more of those hours napping in the light of day. Despite what you have heard, there is no rule on how long you should sleep daily. Experts recommend 7 to 9 hours for adults, but everyone’s biology is unique. Regardless, if you are affected because of it, here are some tips to sleep better for seniors.
Check for Illnesses and Conditions
Approach your physician if you suspect you have symptoms of arthritis, sleep apnea, and restless legs syndrome. All these conditions can affect your shuteye but can be treated.
Check Your Medications
Ensure your doctor is aware of all the medication you are taking and inform them of any side-effects you are experiencing. They will act accordingly to help you.
Check Your Mental Well-being
At your age, you are bound to have been through a lot. Illness, financial difficulties, or the loss of family can all cause stress, and affect your sleep. Approach a counselor or loved one if you need help.
If you have retired, your days are bound to be spacious and free. Be sure to keep exercising your body and mind, if you don’t, your sleep schedule might be thrown out of sync. You could interact with your community, exercise, learn new skills and so much more.
Get Out Under the Sun
Put in the effort to spend time outdoors. Time under the sun is said to help reinforce your biological clock.
Tire Yourself Out
Do exercise, but only do so in the day, and not less than 3 hours before bedtime.
Stick to a Regular Bedtime Routine
Create a routine. Go to sleep and wake up the same time every day.
Don’t Take Afternoon Naps
Sleeping during the day throws off your biological clock and makes it harder for you to fall asleep at night.
Take a Warm Bath
Taking a warm bath causes you fatigue. Use this to your advantage and ride the exhaustion to bed.
Take Time to Detox and Relax
An hour before bed, shut off your TV and phone. Read a book or listen to music instead.
The Bed is for Sleeping Only
Create a mindset. Think of your bed as a place for sleeping only. This makes it easier on yourself when you need to sleep.
Avoid Alcohol Before Bedtime
Don’t even consider small amounts, as it could stir you in the middle of the night.
Limit Fluid Intake Before Bedtime
Don’t go to the bathroom during bedtime.