Tips For Seniors on Finding Better Sleep (Guest Post)

 

Photo via Pixabay

Guest Post written by: Kent Elliot

Good sleep can be elusive as we get older. Due to various types of physical and mental health issues, sleep environment, and the amount of exercise an older adult gets, sleep patterns can change quite a bit over the years. If you’ve found that it’s difficult to get sufficient rest, you may be experiencing changes in your mood or appetite as well, which can lead to long-term health risks. Fortunately, you don’t have to accept exhaustion as a way of life! Here are a few tips on how to get better rest each night.

 

Create a relaxing environment

 

Your bedroom should be as relaxing as possible in order to prevent sleep disruptions and promote positive thoughts, and this includes everything from the softness of your sheets to the color of your walls to decluttering. Consider making some changes to your bedroom, such as altering your bedding, painting the walls a soothing blue, removing technology, or lowering the temperature to one that’s more conducive to sleep (in general, cooler rooms make for better rest). It’s also important to remove distractions and bright light, so invest in some light-blocking shades if you don’t already have them. Also, if you frequently wake in the night to use the bathroom, drinking fewer liquids after 5:00 p.m. can have a significant impact on your ability to stay asleep.

 

Address chronic pain

 

Many seniors deal with back pain that’s a result of age-related spinal degeneration, and finding relief at night is crucial to achieving quality sleep. Replacing a worn-out or older mattress can be the difference between a night of great sleep and feeling run down and miserable every day. When looking to replace your mattress, consider brands with models created to provide relief and support, and note that your sleep position should be a determining factor in the type of mattress you purchase.

 

Watch what you eat

 

A healthy diet can contribute to your overall well-being by keeping you fit and energized, but did you know it can also have a major impact on your ability to rest? Eating certain foods before bed can make it harder to fall into a deep sleep, so it’s a good idea to avoid red meat, chocolate, and coffee in the evening. Turkey, fresh cherries, and almonds are foods that contribute to healthier sleep habits, and they’re great for you, too. Talk to your doctor about making changes in your diet if you’re currently living with a health condition.

 

Stay active

 

Remaining active is important for everyone, especially older adults. Regular exercise can boost both physical and mental health, prevent isolation and loneliness, and provide an opportunity for growth. Daily exercise can also help seniors reach a deeper sleep when they rest, which improves cardiac health and allows the immune system to function properly. Take your physical needs into consideration before starting a new regimen but know there are several types of exercise you can work into your daily routine that are safe for all abilities. Yoga (especially when paired with meditation) and swimming are two great forms of exercise for older adults because they’re low-impact and can be adapted easily.

 

Getting better sleep is an important part of self-care and finding simple ways to promote it can help you feel better every day. With some small changes to your schedule and lifestyle, you can ensure that you’re able to get the rest you need with no issues.

* Courtesy Image by Pixabay