Over 50, How You Can Get Better Rest At Night
This is a quick guide to sleeping successfully…
In general, older people need less sleep than their younger counterparts.
Some sleep disturbances are common and are not cause for concern. Others, however, result from issues such as chronic disease, depression, and certain neurological conditions. Through understanding the factors that contribute to sleep problems, mature adults can take the steps necessary to rest easier.
Snoring is one cause of sleep problems for millions of people, and it often worsens with age. Restless legs syndrome, described as an irresistible need to move limbs, also increases with age.
Other chronic conditions that are common in adults, such as diabetes, frequently cause sleep disturbances as well.
Still other issues include:
- congestive heart failure
- alcohol consumption
- inactivity during the day
- pain
- consumption of stimulants, such as caffeine
- frequent urination
Many of these issues require the assistance of skilled medical professionals.
Others may find relief simply by taking some preemptory steps towards resting easier, such as exercising daily, avoiding heavy meals before bed, and maintaining a routine. Consider attempting some of these actions:
- Get fresh air and sun. When the weather allows, sit outside or open windows during the day. Sunlight contributes to the regulation of melatonin and sleep cycles.
- Stay busy. Be as active as possible during the day by spending time with friends and family members and engaging in social activities.
- Keep the bedroom dark, cool, and quiet. Heat, light, and noise can significantly disrupt sleep. Use a sleep mask if necessary.
- Hide the clocks. Counting down the hours until it’s time to wake produces anxiety, which can fuel insomnia. Light shining from timepieces can also disrupt sleep.
- Develop rituals. Deep breathing, meditation, reading, taking a bath, or playing relaxing music are all examples of rituals that can be performed prior to bedtime. Not only are they calming, but they contribute to a routine.
- Reduce stress. If thoughts about health, finances, or an overly packed schedule contribute to lack of sleep, take steps to reduce them. This can be accomplished by talking to a friend or therapist, creating a to-do list or a list of goals, and keeping a journal.
- Engage in quiet activity. After laying in bed for 15 minutes, try getting up again and engaging in a calm activity. This can be reading, yoga, or muscle relaxation.
Refrain from bright lights so as not to encourage your internal clock from waking further.
If these measures are ineffective, a medical provider may assess the situation for a possible sleep disorder, potential medical illnesses, or medication side effects and interactions.
A sleep diary can also be helpful in this case.
Write down times spent asleep and awake, as well as consumption of alcohol, caffeine, and nicotine. Also keep in mind lifestyle changes and stressors.
A cognitive behavioral therapist or sleep specialist may then be recommended.
A therapist or specialist can improve sleep habits and may even be able to assist in the resolution of underlying triggers. The path to enjoying substantial rest and relaxation may be frustrating at times, but is an overall worthwhile endeavor.
Category: Over 50 - Healthy Living
