Sleep Tips for Seniors

If you’re a senior citizen you may be experiencing a very common problem, the inability to sleep through the night. Many seniors simply accept their sleep problems as unavoidable side effects of the aging process, but there are many ways seniors can improve their overall sleep quality. It’s important for seniors to address any underlying sleep issues at their onset because poor sleep quality in the short term can lead to a lack of energy, mental acuity and, if left untreated, long-term health issues such as cardiovascular problems, obesity and diabetes.

Why Do Seniors Have a Hard Time Sleeping?

One reason for these problems is because seniors secrete less melatonin, the hormone that promotes sleep. Melatonin deficiency also results in fragmented sleep, more frequent sleep cycles and an increase in awakenings per night. Seniors also produce less HGH, another valuable hormone that promotes sleep. Further, aging can cause a disruption in Circadian rhythms making seniors feel sleepy earlier in the day and causing them to rise earlier. Health problems are also major sleep disruptors. Arthritis, osteoporosis, bladder troubles, heartburn and anxiety can all prevent seniors from sleeping soundly.

How Much Sleep Should Seniors Get?

Sleep requirements for most healthy adults range from seven to nine hours a night depending on the individual. While there are no hard-set rules for seniors regarding the recommended amount of sleep they should get each night, they shouldn’t settle for less just because sleep is proving more difficult. The important factor is how you feel each morning. If you have a lack of energy and poor concentration throughout the day, chances are you should be getting more sleep every night.

Tips for seniors to improve their sleep quality:

Get plenty of exercise – Exercise releases endorphins that improve your mood and also will help you fall asleep faster at night.

Get some sun – Bright sunlight increases your melatonin levels and helps to regulate your sleep-wake cycles.

Keep naps short – It’s good to nap in the early afternoon, but try not to nap after 3:00 pm as it may affect your sleep that night. Also, keep your naps shorter than 45 minutes so you don’t feel too groggy or disrupt your sleep at night.

Drink less before bed – Limit your liquid intake at least an hour and a half before bed to prevent waking up in the middle of the night to urinate.

Avoid alcohol before bed – Alcohol may make you sleepy, but it can also disrupt your sleep cycles and prevent you from reaching the most replenishing levels of sleep.