Tuesday, 3 July 2018

GUEST POST - Tips for Getting Better Sleep as you Age

Sleep is a necessary part of maintaining your health even for seniors, who often sleep only a few hours a night. Experts recommend seven to eight hours of sleep per night for people over the age of 64, according to the National Sleep Foundation.

Senior Care Corner agrees, writing that some of the benefits of getting a full night’s sleep as you age include:

      Possibly lowering risk of mental decline
      Improved cognitive abilities
      Better memory and concentration

Unfortunately, nearly one-third of seniors report sleeping less than seven hours per night. If this is you, what can you do get more sleep?

Finding the Right Mattress

The first step to a good night’s sleep is finding the right mattress for your needs, and that’s why it’s a good idea to try the mattress first. If you are looking to save money by purchasing a mattress online, CNET recommends you find a brand with a long history that comes with a money-back guarantee. Some places will let you try a mattress in your home for 30, 60, or even 120 days.

You should make sure your mattress addresses any problems you have. For example, if you have lower back pain, you may want to read this post from Spine Health. If you get too hot when you sleep, you might want to investigate buying a “cool” mattress, like these options from Sleep Advisor.

Preparing for Sleep

Adults, like kids, should have a nighttime routine that helps them wind down. Reading is one option, but don’t use an electronic device before bed. It emits light that can disturb your sleep patterns unless you use a blue light blocker found on many tablets or phones. Learn more about blue light at The Sleep Doctor.

You should also make sure that your room is set up to promote adequate sleep. Try room-darkening blinds if you have a bright light source outside your bedroom. Make sure your room is the right temperature and get a good pillow that supports your neck. You might also want to try a white noise machine if you wake up frequently.

How Diet and Exercise Impact Sleep

Diet and exercise can improve your sleep habits as well:

      Regular exercise and activity work your body, but it also helps you feel tired at night and allows you to sleep more soundly.
      Caffeine and spicy foods can keep you up, but research suggests that other foods, such as milk products, fish, fruit, and vegetables, may promote sleep. More research needs to be done to confirm this, but you may want to consider these healthy choices for your dinner.
      Halting liquids after 7:00 pm may reduce the problem of frequent nighttime bathroom visits. However, if this is a persistent problem, talk to your doctor to ensure there isn’t a medical issue.

Napping Helps Cognition

Another way to get adequate sleep is napping. Research indicates several benefits of napping, including better focus and improvement in mood and performance. However, naps should not be longer than 30 minutes; the longer the nap, the higher the risk of falling into a deep sleep, making it very hard for you to wake up. On the other hand, naps of at least 10 to 15 minutes have been shown to improve alertness and cognition.

When Sleep Becomes a Struggle

If you’ve been struggling to get or stay asleep for several months, it’s likely time to see your doctor for help. Prolonged reduced sleep can impair your brain functioning as well as your physical health. Learn more about possible sleep disorders from Harvard Medical’s Healthy Sleep website.

If you are having sleep issues, try these recommendations or consult with your physician for more help.

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Contributed by: Karen Weeks, ElderWellness.net


Karen created ElderWellness.net as a resource for seniors who wish to keep their minds, bodies, and spirits well. 

1 comment:

Steve Berke said...

I enjoyed reading your article :) PLease continue publishing helpful topics like this. Regards, from Regal Mobility.