7 Tips for Improved Quality of Sleep in Elders

Sleep cannot be separated from a healthy life. As an integral part of keeping an individual healthy, lack of sleep will have immediate negative medical complications on the brain functionality and metabolism.

 Sleep problems in seniors have become prevalent recently, and finding the right solution is extremely important. A research by a psychologist from the All India Institute of Medical Sciences, New Delhi, the percentage of Insomnia in adults is around 33. Now, that’s a number worth worrying. In addition to that, there are other major health issues sleep deprivation is leading. 

What causes sleep deprivation in seniors? 

Many researches have repeatedly proven that people’s sleep quality is declining at an alarming rate over the past few decades. Sleeplessness is common in people of all age groups, not just seniors. 

However, aging does change the sleep patterns. And, the additional physical and mental changes make it harder for some seniors to experience those deep sleeps like they used in their younger age.

 

●Underlying medical conditions: Heart and lung conditions can affect breathing which in turn cause sleep apnea or sleep disturbances.

● Painful and chronic medical issues: Health issues like GERD, osteoarthritis, and overactive bladder can affect your sleep.

●Psychological conditions: Mental disturbances, mood swings, anxiety, and depression can make it hard to find good quality sleep.

●Medications side-effects: Medications like alpha-blockers, beta-blockers, and corticosteroids are medically proven to cause sleeplessness. 

Seniors need better quality sleep in a good quantity every day. If you are a senior trying to figure out the best ways to get better sleep, stay along as we give you the best of the lot. 

1.   Maintain a schedule: Irregular sleep timings can disrupt your sleep quality and quantity. The body’s circadian rhythm, also known as circadian cycle, is a natural way of keeping time by your body. If you develop a sleep pattern by going to bed at the same time every day can help. And, follow this pattern even during the weekends.

2.   Make your sleeping environment cozy: Keep your bedroom environment sleep-friendly by turning off the bright lights, avoiding any blue light emitting from the TV and mobile screens. Cut off all the noise, external light, and type of artificial light sources. Keep your bed and sheets clean, and comfortable.

3.   Have your dinner early: According to Ayurveda and many medical studies, you should have your dinner at least 2-2:30 hours before going to bed. In addition, eating late negatively impacts your health by blocking the release of HGH and melatonin. Melatonin is a hormone that is crucial for quality sleep and released by the pineal gland.

4.   Take a warm and relaxing shower: Many studies have indicated that taking a warm and relaxing shower or bath before at least an hour of your sleep, enhances the sleep quality significantly. It is even more enhancing in older adults. If you cannot bath or shower, you can simply keep your feet in a bowl of warm water and get the better quality sleep that you have been missing out.

5.   Find your relaxation techniques: Meditation, soft and melodious music, and pre-sleep routine work for many seniors miraculously. Find what vibes with you and try to relax your mind and body. Body massage, visualization, deep breathing, and reading a book are other ways you can have better quality sleep.

6.   Physical activities: Physical activity is a great way to get yourself a deep and goodnight’s sleep. Exercise is science-backed and a medical research by the National Institute of Health claims that a good workout reduces your wait for sleep by 56%, and increases the quality of sleep by 18%. However, exercise during the morning or evening and not before sleep.

7.   Lifestyle habits: Take care of what you make room for on your plate. Ensure they are leafy and green vegetables and fresh fruits. Good food contributes to good sleep at various levels. Stay away from alcohol, quit smoking, and do not eat the deep fried or canned foods as supper or dinner. 

If you are finding it difficult to have a good shut-eye get help from an experienced sleep therapist. Get therapy for common sleep disorders in seniors like sleep apnea and movement disorders. 

Seniors need 7-8 hours of quality sleep to manage health as they age. Follow these tips for better sleep and follow Healthabove60 for more updates on seniors wellbeing and health.