As we age we become more likely to suffer sleep deprivation. While aging itself is not the cause, lifestyle changes as a result of aging can cause disturbed sleep, insomnia or tiredness during the day. These causes include taking medications that may impair sleep or stimulate wakefulness, chronic pain, illness such as arthritis or asthma, lack of exercise or psychological stress.
Helpguide has provided a useful article with sleep tips for the elderly. Some of these ideas are:
- Keep a regular sleep schedule – Go to bed and wake up at the same times every day, even on weekends.
- Be engaged – Social activities, family, and work can keep your activity level up and prepare your body for a good night’s sleep.
- Go to bed early - Adjust your bedtime earlier, to match when you feel like going to bed.
- Spend time outside – Bright sunlight increases melatonin, which regulates your sleep-wake cycles. Try to get at least two hours of sunlight a day.
If you don’t feel fully alert during the day, a nap may be just what you need. Although napping too close to bedtime can interfere with night-time sleeping, short naps early in the day can improve overall restfulness. For many people, taking a brief nap can provide energy to perform fully for the rest of the day. Experiment with napping to see if it helps you.
Some tips for good napping:
- Short – Make sure your nap is only 15 to 30 minutes long. You may feel groggy and unable to concentrate after a longer nap.
- Early – Nap early in the afternoon. Napping too late in the day may disrupt your night-time sleep.
- Comfortable – Try to nap in a comfortable environment, preferably with limited light and noise.
If you still can’t sleep, your doctor may be able to help. Don’t expect to sleep poorly as you age. Just as younger adults can solve their sleep problems, so can you.
Read the full article HERE.
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