Get a Better Night’s Rest With These Four Tips

Sleep Awareness Week kicks off on March 13, the day most Americans lose an hour of sleep due to Daylight Saving Time. According to a poll conducted by the National Sleep Foundation, most Americans feel sleepy at least three times a week. This includes older adults.

Older adults are prone to experiencing sleep disturbances, such as insomnia, due to a number of reasons. Hormonal changes, chronic illness or pain, side effects of medications, and traumatic life events can result in a poor night’s sleep. External factors, such as falling asleep to the television or drinking too much caffeine, also affect sleep. Although interrupted sleep is expected with older age, there are a few ways older adults can ensure a better night’s rest. Get a better night’s rest, starting tonight, with the following four tips.

Recalibrate Your Bedtime

It’s common for older adults to experience a shift in their circadian rhythms as they age. It’s possible that your body is ready for sleep earlier or later than your usual routine. Take a week to tune into your body’s internal clock. Ignore alarm clocks, if you can, and don’t go to bed based on a set time. Instead, go to bed when you feel tired and let yourself naturally wake up in the morning. Keep a sleep journal, jotting down the times you wake up and the times you feel tired at night. Use your notes to adjust your bedtime so that it aligns with your circadian rhythm.

Dim the Lights

Another interference with circadian rhythms is artificial lights. Exposure to light delays the release of melatonin, the sleep-promoting hormone. Whether it’s staying up late watching television or spending time on a backlit device, bright light exposure keeps the brain alert. Dimming lights in the evening and switching off devices an hour before bed can help seniors fall asleep at night. If you prefer to read on a tablet device, switch it to night mode in the evenings.

Include Physical Activity In Your Daily Routine

Exercise and staying active can actually help seniors improve their sleep. Pursuing moderate-to-vigorous exercise can reduce the amount of time it takes for an older adult to fall asleep. Seniors who exercise are less likely to experience chronic health conditions that interfere with sleep, such as obesity which can cause sleep apnea.

Limit Caffeinated Beverages and Foods

Caffeine, a natural stimulant, is another disruption to an older adult’s sleep. Older adults become more sensitive to the effects of caffeine as they age. It can stay in their bloodstream longer than their younger counterparts, meaning that a cup of coffee or tea at 4 pm is often still in their system around 10 pm at night. It’s best for older adults to limit their caffeine consumption to the morning and early afternoon hours. This includes foods that contain caffeine, such as chocolate and coffee flavored desserts.

Visiting Angels Richmond is here to help older adults get a better night’s sleep. Our goal is to make aging in place a positive experience. We believe in letting our clients choose their caregivers and set their own schedule, so that they receive the care and support when they need it most. Our professional caregivers can escort you on a walk so that you stay active and can teach you how to set your devices to night mode. If anxiety or worry is keeping you up at night, our professional caregivers can give you the peace of mind you need to fall asleep and stay asleep. To learn more, please contact us today by calling 804-353-0000.