There’s a common myth that as we age, we need less sleep. This misconception likely springs from observations that older individuals seem to go to bed early and wake-up even earlier. That being said, there is evidence to suggest that several health factors contribute to seniors sleeping less. Often, seniors sleep lighter and are more likely to have chronic health conditions, take multiple medications, and be less physically active -- all of which interfere with a good night’s sleep. If this sounds like you, consider taking a few steps to set yourself up for sleep success.
Prepare Your Body for Sleep
Did you know that our sleep needs remain constant throughout adulthood? That’s right, almost all adults need about seven to nine hours of good quality sleep per night. If you felt your best with eight hours of sleep when you were younger, you need to aim for eight hours or sleep as a senior. One easy first step is to give yourself plenty of time to wind down before bed. For at least one hour, turn off the television and your electronic devices and do something that you find relaxing -- put on some soothing music, have a warm bath, pick up a favorite book, or sit quietly with a non-caffeinated tea or warm milk. Relaxing before bed will not only help you fall asleep, but you’ll also stay asleep.
Get a Good Mattress
How long has it been since you replaced your mattress? It’s amazing how the years go by and suddenly you’ve been sleeping on the same mattress for 20 years. Older mattresses tend to be less comfortable and can leave individuals feeling sore and poorly rested. A new mattress is a sizable investment, so the Specialty Sleep Association notes doing some research before you start “test-driving” at your local mattress store is important.
Another idea is to talk to your doctor. They might not be familiar with mattresses but they are familiar with your health and can make suggestions for you to share with the salespeople at the mattress store.
Diet and Exercise
Improving your overall physical health can go a long way to improve the quality of your sleep. Better nutrition and more exercise ring as true now as it did when we were younger.
Eat plenty of fruits and vegetables and steer clear of heavy, spicy foods at your evening meal. If you are waking in the night to urinate, limit the amount of liquid you ingest in the evening. Jean Hailes suggests avoiding coffee, chocolate, cola, coffee or other caffeinated products at least a couple of hours before bedtime.
Walking is an “available to almost everyone” way to increase your muscle mass, prevent bone loss, improve sleep, and improve balance along with a number of other benefits. Many seniors are strapping on fitness trackers and pedometers to track daily steps, distance traveled, and calories burned. As a result, individuals often feel more motivated to get and stay active. Some trackers, like Fitbit, even issue Badges for achievements and encourage users to form groups and communities to spur each other on.
Home Health Treatments
There are sometimes health-related reasons you aren’t sleeping well, and a home remedy is in order. For instance, you might have developed GERD, and need to add a wedge-shaped pillow to your bedding. Sometimes it’s something you’ve lived with your whole life, like misaligned teeth. And there are nonsurgical treatments that can correct issues such as a misalignment, like clear teeth aligners.
Clear teeth aligners are designed specifically for you by a dental professional, but they don’t require you to visit an office for routine appointments. This therapy is far less costly than braces or Invisalign, it works quickly, and it’s convenient. How convenient? You’ll want to compare specific treatment options to find the right one for your circumstances; while byte has the fastest treatment time, SmileDirectClub has 300+ physical “SmileShops” nationwide if in-office help is needed. And keep in mind that while they won’t correct every type of misalignment, they are effective in correcting spacing and minor bite issues and can even be used to whiten your teeth.
When to Talk to Your Doctor
It’s likely that a change in bedtime routine, an improvement in diet and exercise, and a new mattress will improve your night’s sleep; however, any time you have a concern about your health, you should consult with your doctor. As Self explains, there may be an underlying cause for your restless nights and your doctor can diagnose and help treat the problem.
Getting older doesn’t have to mean less sleep. If you are waking up multiple times a night or have trouble falling asleep, consider implementing a few of the steps above. Your body and your mind will thank you!
June Duncan
RISE UP FOR CAREGIVERS
june_duncan@riseupforcaregivers.org
