Frequently, it ends up being a fact of life – as you age, sleep becomes more and more evasive. Sleeplessness may not affect every retirement age individual. But it does end up being a factor in the lives of numerous adults – more so as they age.
Naturally, as the body gets older, certain biological changes may make it more difficult to sleep. But, having everything to do with certain psychological aspects, it may be difficult to get better sleep without making certain changes in one’s life. Particularly, once again, as aging progresses.
A sense of isolation, emotional problems, financial difficulties, and more are common issues that affect the mental and physical health of people 65 years of age and over. To help those with sleeping difficulties get to sleep sooner and stay asleep longer, there are a number of activities and exercises to try. Let’s take a look at those.
Activities That Can Help You Sleep Better
As a person gets older, naps frequently become a way of life. As enjoyable as they may be, they can affect the way you sleep at night. If you’re having trouble falling asleep in the evening, and are taking long naps in the afternoon, it may behoove you to skip the nap entirely or set an alarm so that you wake up refreshed after a quick 20-minute siesta.
Rather than taking a nap, you may want to consider replacing it with something else. The following are some suggestions that could help you sleep at night by participating in them instead of napping.
Here are a few things to do during the day rather than taking a nap:
- Be sure to eat a healthy diet. Cooking may end up being both nutritious and delicious – as well as therapeutic.
- Physical exercise should start slowly and build. Never exceed your capabilities.
- Dancing is great exercise and can help improve memory, balance, and coordination.
- Walking is an easy form of exercise. Doing it outside could help sleep come easier due to all that fresh air.
- Turn off the television or shut down the computer at least an hour before bedtime. Read a book to relax.
- You might sleep better and faster if, before bed, you go through a short stretching routine.
Exercises That Can Help You Sleep Better
More or less, these are breathing methods or exercises:
- The humming bee – Making a humming sound as you exhale.
- Bigger breathing – Take longer periods to breathe in and to exhale. Breathe deeply.
- Breathing visualization – As you breathe, try to visualize the entire process and how it works throughout your body.
- Relaxing – Think about nothing else except relaxing and do it in steps. Start at your toes, then your feet, to your calves, knees, thighs, etc. You may be asleep before you reach your hips!
- Nose breathing – Try, if possible, not to breathe through your mouth. It’s more relaxing to breathe through your nostrils.
- Meditation – For approximately 10 minutes before you attempt to sleep, consider doing a bit of meditation.
Senior Wellness at Conservatory At Keller Town Center
Active retirees can enjoy independent living services and lots of amenities at Conservatory At Keller Town Center. Our retirement community offers numerous life-enhancing senior living programs. Exercise, go into town, attend an event or play some games – there’s always something for everyone. Schedule a tour and see for yourself what we have to offer today!