Sleep is equally important for everyone, be it children, adults, or elderly people. But it is said that age is indirectly proportional to sleeping hours. In other words, adults should sleep less than younger people. That’s true but this variation is not huge and it is same as 7-9 hours for both young and older adults. However, some struggle for having a good night’s sleep especially in their 50 or 60s.
Why and how to sleep better in old age? We are discussing all these issues here and giving genuine sleep tips for older adults in this post.
Aging And Sleep: What Is The Connection?
Once you cross 40, your body will experience a lot of internal and external changes.
via:sonashomehealthcare
Low Hormone Level
When we are young our body produces enough growth hormone that regulates sleep patterns. But these hormone levels tend to decrease as we move to the older stage. This affects melatonin production which regulates natural sleep waves or deep sleep cycles. As a result of which elderly people wake up more frequently at the night.
Medicines
Older adults who have serious health issues like high blood pressure, diabetes, Parkinson’s disease will face sleep issues. This is because of the medications they are given such as alpha-blockers, beta-blockers, ACE inhibitors, statins, etc… These types of medications cause insomnia.
Menopause
Menopause is a reason why elderly women can find sleeping a challenge. This happens when the production of estrogen and progesterone is stopped in their body. It usually occurs in women aged above 40 or 50. As a result, they suffer from hot flashes, sweating, and daytime drowsiness.
Poor diet, lack of exercise, and social engagement are a few reasons that cause sleep problems. Are there any remedies for sleep problems due to aging? Yes.
Also Read: 7 Weird Tips For Better Sleep Insomniac Should Take Seriously
Simple Sleep Tips for Older adults
via:senority.in
1. Don’t take an afternoon nap- Avoid sleeping in the daytime as this will keep you awake at night
2. Change lightings– Too much light reduce the production of melatonin so make sure that you are sleeping in the dark setting
3. Avoid caffeine- Older adults should not take caffeine or soda especially during the nighttime
4. Drink less- alcohol is bad for elderly people and drinking it just before bedtime is even unhealthier. Also, avoid drinking any fluid before hitting the sack as it can make you rush to the bathroom frequently.
5. Get some sunlight– To sleep better one must get enough sunlight
6. Work on snoring issue– Snoring is common among older person which is why they face sleep issues and wake up tired. Use earplugs or a white noise machine to reduce snoring
7. Eat before bed- It is a complete NO to drink anything before sleep but one must take light snacks to sleep better. Low-sugar cereals or sleep latte can help you snooze early.
8. Get a massage– A light body massage will help you relax and sleep soundly. If you have no facility for massage then take a warm bath
9. Work on stress– Getting older is not stress-free which is again an enemy of your good night sleep. So, try reading books, playing games, or doing light exercise to reduce stress and sleep better.
10. Do not smoke- Smoking does any good to your health neither at young age nor in old age, so avoid smoking to get enough sleep at the night.
Also Read: COVID-19 Survivors’ Tale Of Elderlies To Escalate Your Desire To Live
These 10 sleep tips for older adults are not age-limited; anyone with sleep issues can try these remedies. Do not quit taking medicines if you are already taking them for health issues. Also, do not rely on sleep pills as they can make you addicted and cause more health problems. Seeks medical help instead.