It is generally understood if you slept like a baby, you had a great night’s repose. And, if you slept like a senior? Well, it is generally understood - by other seniors - that you might have been texting friends at 3AM – on your way back from the third trip to the bathroom.
To say life changes somewhat as we age, is well…like saying Mars is far away. Duh. So basically, even though we might have, how shall we say, hung up the bungee cord, we still need 7-9 solid hours of sleep for optimal function. However, for a variety of reasons, including natural changes in melatonin and circadian rhythms, our psyches don’t always cooperate. The lack of sleep can leave us feeling exhausted and miserable. Beyond that, it can make us vulnerable to memory problems and falls.
If you are tossing, turning, and texting instead of sleeping, take heart. Research shows there are steps you can take to help get you, and keep you, happily ensconced in dreamland. Fluff up that pillow and try these simple and practical sleep tips for seniors.
A Body in Motion
Studies show activity level is directly related to quality of sleep. A body in motion during the day is a body that will fall asleep faster and sleep more soundly at night. If you needed another reason to keep moving, this is it.
Naps? Just Say No
Some people can enjoy a nap in the afternoon and, as they say, sleep like a baby at night. But for others, daytime shuteye makes nighttime sleep challenging. If you suffer from insomnia, you may want to avoid a nap and save those beautiful dreams for bedtime.
Eliminate Distractions
Devices that streamline your life during the day are not your friend at night. The bright lights of your phone, iPad and television may make it more difficult for you to power down and fall asleep. If you wake up and start scrolling through email or Instagram, your sleep may be irrevocably interrupted. Try not to fall asleep to the TV and be smart about stowing smart devices in another room.
Watch What You Consume
Alcohol, caffeine, and even large meals near bedtime can interfere with your sleep routine. Avoid the coffee ice cream before bed and try to eat meals at least four hours before you call it a night. Also, as if you need another reason to quit smoking, tobacco will stimulate your system and make it difficult to get to sleep.
Create a Bedtime Routine
The key to a peaceful night’s sleep is relaxation. Find pre-bedtime activities that help you calm down. A warm bath can be helpful. Or you can try reading a book, solving a crossword, or doing a gentle stretching routine. It is also helpful to keep to a regular sleep schedule when possible. The more consistent you can be, the better chance you’ll have to fall asleep and stay asleep.
Control Your Environment
If you are a light sleeper, you may be hypersensitive to noise, light and temperature fluctuations. A bedroom that is quiet, dark and cool will help promote deeper sleep. If you are really susceptible to even the slightest noise, consider a sound machine or ear plugs. Don’t forget to turn that mattress to make sure it is as comfy as it can be.
Hang Out With Friends
If you are lucky enough to live at one of Overture's premier senior apartment communities, you are in the unique position of having tons of friends just outside your door. Find a buddy and make it a ritual to take a short walk before bedtime. Or get together for a quiet chat or even a board game. Then say goodnight and snuggle into your peaceful, comfortable, state-of-the-art apartment. Book a tour at the Overture community of your choice today.
Overture life: The stuff sweet empty nester dreams are made of.