How To Get Better Sleep: Practical Tips For Seniors

The older we get, the harder it becomes to get quality sleep at night. If you’re experiencing altered sleep patterns, stress-related discomfort, or insomnia, you’re not alone. Fortunately, you can make minor adjustments to your daily habits and start sleeping better. In this article, we will provide some practical tips for seniors on how to get better sleep. 

9 Ways to Get Better Sleep

These simple lifestyle changes can help you sleep better even in your senior years: 

1. Stick to a Consistent Sleep Schedule

Research shows that having a fixed bedtime and wake-up time every day helps align your body’s internal clock, giving you consistent sleep patterns. Sticking to a routine trains your body to identify sleep signals, which helps you sleep quicker and longer. 

Maintain your routine even during the weekends to avoid disrupting your body’s natural rhythm. When adjusting your schedule, you should make changes in 15-minute increments gradually. Also make sure to optimize your sleep environment, including keeping your bedroom dark and quiet.

2. Create a Relaxing Bedtime Routine

A soothing bedtime routine tells your body it’s time to relax and prepare for sleep. You can try reading books, changing into comfortable sleepwear, or taking warm baths to soothe your mind and body. Brushing your teeth and washing your face could do the trick too. Keep your room at a comfortable temperature.

When you choose a bedtime routine, avoid stimulating activities like watching TV or using your phone or iPad (if you need to use electronics, consider using blue light filter settings). Also, avoid engaging in intense conversations, or exercising strenuously. These activities could have a counterproductive effect. The more predictable your bedtime habits, the easier it becomes to slide into restful sleep.

3. Limit Naps During the Day

Daytime naps can be refreshing, but when you do it too much, it could disrupt your sleep patterns at night. 

If you need to nap, do it for about 30 minutes, earlier in the day, to prevent interference with your nighttime sleep schedule. Quick naps deliver an immediate energy boost and prevent post-nap grogginess. If you feel the urge to nap later in the day, consider an alternative such as quiet relaxation without actually sleeping.

4. Reduce Screen Time Before Bed

Research shows that blue light from electronic devices may influence your circadian rhythm and cause bad sleep. Being exposed to light from your phones, tablets, and TVs at night can block the production of melatonin, which is a hormone that helps control your sleep patterns.

Cut screen time one hour before bed and do something else that doesn’t involve electronic light. You could read a book or listen to music. But if you must use your device at night, use blue light filters or night mode settings to lessen its effects on your sleep cycle.

5. Keep Your Bedroom Cool, Dark, and Quiet 

Do you know why it’s easier to fall asleep in dark rooms than brightly lit spaces? It is because the pineal gland in your brain produces melatonin in response to darkness, and melatonin in turn, helps induce sleepiness. So, whenever you plan to go to bed, switch off the lights and block outside lights with blackout curtains or an eye mask. 

You also need to maintain ideal temperatures in your bedroom. Most experts recommend a room temperature between 60 – 67°F for optimal sleep. Set your air conditioning system at this temperature range. If you don’t have one, you could use a fan, cooling pillow, or breathable bedding to make your bedroom feel cooler. Use earplugs or white noise to minimize disturbances.

6. Avoid Caffeine, Alcohol, or Heavy Meals Late in the Day

Caffeine remains in your system for several hours, which makes it difficult to fall asleep when you drink it too late. To avoid sleep disruptions, limit your consumption of coffee, tea, soda, and chocolate during the afternoon and evening.

Also, avoid eating large meals or drinking alcohol before bedtime. Large meals can cause stomach discomfort and acid reflux symptoms, which make sleeping difficult, and high alcohol consumption can impact your deep REM sleep. Choose a light evening snack such as yogurt or a banana when you feel hungry at night. Avoid drinking too much water before bed to reduce nighttime trips to the bathroom and prevent disruptions to your sleep.

7. Stay Physically Active During the Day

While you may want to avoid exercise right before bedtime, physical activity during the day can actually help people sleep better because it lowers stress levels and helps the body relax. Light physical activities such as taking walks or doing yoga stretches can be very beneficial for people who struggle to fall asleep. Get at least 30 minutes of physical activity each day, but make sure you don’t do intense workouts a few hours before you go to bed. 

Late-evening workouts may keep you too stimulated to fall asleep. As you keep fit, choose outdoor activities over indoor activities. Outdoor activities give you exposure to natural sunlight, which helps maintain your sleep-wake cycle.

8. Manage Stress With Relaxation Techniques 

Stress and anxiety can affect your ability to fall asleep or maintain a peaceful sleep throughout the night. If you’re feeling stressed, try doing fun activities that help you relax before bedtime. Some people practice deep breathing exercises or meditation, while others try gentle stretches to relax and release tension.

If you’re feeling anxious, try jotting down your thoughts in a journal to clear your mind. You could also schedule the next day’s tasks in a to-do list or listen to calming music. 

9. Talk to Your Healthcare Provider About Sleep Issues

If you’ve tried the simple tips mentioned above and they don’t seem to work, it’s possible that you could have more complicated sleeping issues. Try reaching out to a healthcare professional. A doctor can determine the root causes of your sleeping disorder by running tests. 

They may refer you to a sleep study, change your medications, or suggest cognitive behavioral therapy for insomnia (CBT-I). Consulting a professional about your sleep problems ensures you receive appropriate treatment and expert advice. In severe cases of poor sleep or chronic insomnia, medication options may also be available.

Conclusion 

Improving sleep quality as a senior may require a few lifestyle adjustments, but the benefits of restful sleep are well worth the effort. Maintaining a consistent sleep schedule, creating a relaxing bedtime routine, staying active, and managing stress can enhance your overall well-being and allow you to enjoy more restful nights.