According to the National Institute on Aging, adults need seven to nine hours of sleep a night. However, many seniors may require more.
Without better sleep for seniors, you could experience memory issues, irritability, and other issues. Unfortunately, certain lifestyle habits or an underlying condition could keep you from getting the sleep you need!
Not sure how to improve sleep quality? Read on for our effective sleep strategies to get restful sleep in retirement.
Importance of Restful Sleep in Retirement
About one in three American adults don’t get enough rest or sleep every day, according to the Centers for Disease Control and Prevention. In fact, about 50 to 70 million Americans have chronic sleep disorders.
Neglecting to apply senior sleep improvement techniques could increase your risk of chronic health problems, including:
- High blood pressure
- Diabetes
- Depression
- Heart disease
- Kidney disease
- Stroke
- Obesity
- Memory issues
- Mood changed
- Weakened immunity
- Increased risk for diabetes
- Weight gain
- Poor balance
- Low sex drive
It could affect your ability to react, focus, or learn new skills. Sleep deprivation could make you cranky or frustrated in social settings.
Don’t ignore the importance of getting a restful sleep in retirement. Getting the sleep you need can improve your quality of life. You should be able to enjoy your time in an assisted living and memory care community in Indianapolis.
Recognize Underlying Conditions
A lack of sleep and aging can go hand in hand. Over time, you can develop habits that may disrupt your natural sleep process. For example, you may drink coffee late in the day or fail to set a sleep schedule.
Age-related conditions can also affect your ability to get enough sleep. Here are a few underlying conditions that can affect your sleep health.
Insomnia
According to the National Council on Aging, 30% of adults have symptoms of insomnia. About 10% have insomnia that affects their daily activities. Insomnia is the most common sleep issue in adults ages 60 and up.
People with insomnia have difficulty falling and staying asleep. This could mean you:
- Take hours to fall asleep
- Wake up multiple times a night
- Wake up early and can’t fall back asleep
- Feel tired upon waking
- Feel sleep during the day
You may worry about not getting enough sleep before you get into bed. The problem can become a habit, making it more difficult for you to fall and stay asleep.
Sleep Apnea
While asleep, you may have short pauses when breathing. This can occur multiple times each night. Without treatment, sleep apnea could cause other problems, including:
- Stroke
- Memory loss
- High blood pressure
You may have sleep apnea without realizing it. Signs you have sleep apnea include snoring at night or feeling sleepy during the day.
Movement Disorders
Movement disorders that are common in older adults include:
- Restless legs syndrome
- Periodic limb movement disorder
- Rapid eye movement sleep behavior disorder
There’s no cure for these conditions. Relaxation techniques and medications may reduce symptoms.
Alzheimer’s Disease
Having Alzheimer’s disease may affect your sleep-wake cycle. It could cause you to sleep too much or not enough. You may wander, wake frequently, or yell at night.
Sleep Health Tips for the Elderly
Getting better sleep for seniors is essential for longevity and a good quality of life. Here are some sleep health tips for the elderly that may improve your sleep quality.
Develop a Routine
Try to apply the same senior sleep improvement techniques each night. Developing a routine can help you maintain a healthy circadian rhythm. Your body will recognize it’s time to go to bed, which may help you feel sleepy.
Apply relaxation techniques 30 minutes before bed. These can include:
- Playing soothing music
- Quiet reading
- Low-impact stretching
- Meditation
- Controlled breathing
- Mindfulness
- Progressive muscle relaxation
- Guided imagery
These relaxation methods could ease you into sleep.
Try to avoid using your laptop, smartphone, or tablet an hour before bed. They keep your brain wired, making it more difficult to relax.
Create a Good Sleep Environment
Create a comfortable sleep environment. This includes finding a supportive mattress and pillow to minimize aches and pains.
Your pillowcase, sheets, and mattress can also affect your comfort. Choose bedding that will help you maintain a comfortable temperature.
Try to block out excess light. Otherwise, it could throw off your circadian rhythm. Invest in blackout curtains or a sleep mask.
Keep noise around your bedroom to a minimum. You can use a white noise machine, headphones, or earplugs to avoid disruptions.
Stick to a Schedule
Go to bed at the same time each night and wake up at the same time each morning. If you wake and sleep at different times, it will disrupt your circadian rhythm.
Try to limit naps to 20 minutes. Napping too long could throw off your sleep schedule.
Exercise
Exercising can benefit your mental and physical health. It initiates energy use to promote better sleep for seniors. Try to get about 20 minutes of exercise each day.
Explore your senior living community’s fitness program. Exercising with friends will help you socialize, improving your quality of life.
Adjust Your Diet
Try to eat a few hours before bed. Eating too late could negatively affect your sleep quality. Explore your community’s dining program to maintain a healthy diet.
Limit Caffeine, Nicotine, and Alcohol
Limit your caffeine intake (coffee, tea, soda, etc.) after 2 p.m. Otherwise, it could cause long-term sleep deprivation.
Alcohol can affect your brain and lower sleep quality. Avoid drinking alcohol before bedtime. Smoking can also make it difficult to fall and stay asleep.
Consider Supplements
If you struggle to fall and stay asleep after applying these sleep health tips for the elderly, consider adding supplements to your routine. Supplements for sleep include:
- Valerian
- Chamomile
- Glycine
- Melatonin
Consult a medical professional before adding supplements to your routine if you’re already taking medications.
Apply These Sleep Strategies Tonight
Ready to get a better night’s sleep? Apply these sleep strategies before going to bed tonight. These techniques will help you sleep soundly, improving your quality of life.
Rest easy at Rittenhouse Village at Northside, the best assisted living and memory care community in Indianapolis. We offer resident-focused services, onsite health and wellness programs, and engaging events to promote healthy lifestyles.
Enjoy a unique living experience that offers the comforts of home plus amenities. Contact us now to schedule your tour.
