Getting a good night’s sleep is important for your health, and many people suffer from sleep disorders every night. About one-third of Americans have difficulty falling asleep and between 50 and 70 million Americans suffer from a sleep disorder. The lack of sleep leads to mental fogginess and hormone imbalances, which can affect your performance during the day. Here are some tips for a great night’s rest.
First, you need to set up a comfortable sleeping environment. This can be as simple as making the bedroom comfortable for you, or as complex as ensuring that the temperature is cool enough. If possible, avoid bright lights, bright noises, and uncomfortable beds. It is also important to turn off your electronics at least an hour before you plan to go to bed. You should also make sure that your pillow and mattress are comfortable. Many insomniacs spend the entire night staring at the clock. If possible, turn it away from view or take it off the wall.
Another important step to improve the quality of your sleep is to ensure you have the right sleeping environment. A good sleep environment is free from distractions, such as noise, bright lights, or an uncomfortable bed. Keep the room temperature cool, and avoid letting yourself become energized by electronic devices. You should also have a comfortable mattress and pillow. You should also avoid staring at the clock for too much. Some people who are sleepy can also keep an eye on the clock throughout the night. Therefore, turn the clock so that it is not visible.
Sleep and Aging
Adults over the age of 65 need to get 7 to 9 hours sleep each night. However, older adults tend to fall asleep earlier and wake up earlier than when they were younger.
Older people might not get enough sleep at night for many reasons. It can be difficult to fall asleep if you are feeling sick or in pain. Some medicines can keep you awake. No matter what reason, if your sleep isn’t good, you might wake up the next day.
- Be irritable
- Be unable to remember or have memory problems
- Feel depressed
- More accidents or falls
Enjoy a good night’s sleep
You don’t have to be tired constantly just because you are older. There are many ways to get a good night of sleep. Here are some suggestions:
- Have a consistent sleep schedule. Even if you’re traveling, it is important to get to bed and rise at the same time every day.
- Try to avoid napping in the afternoon and evening. You may be awakened by naps at night.
- Create a bedtime routine. Relax before bedtime every night. You might choose to read, listen to soothing music or take a hot bath.
- Avoid watching television, using your cell phone or tablet in your bedroom, and It may be difficult to fall asleep. You may also be awakened by disturbing or alarming movies or shows, such as horror movies.
- Maintain a comfortable bedroom temperature that is not too warm or cold.
- You should use low lighting as you get ready to go to bed in the evenings
- Do exercise every day, but not before bedtime.
- Do not eat large meals at night. They can keep you awake.
- Avoid caffeine at night.
- Remember Alcohol won’t help you fall asleep.
Insomnia is common in older adults
Adults over 60 years old are most likely to experience insomnia. This condition causes difficulty in falling asleep and staying asleep. Insomnia can last from days to months and even years. Trouble sleeping can be a sign of:
- To fall asleep, it takes a while
- You should get up several times a night
- You wake up at a strange hour and can’t go back to sleep.
- Get up and get moving
- You may feel very tired during the day
Sometimes, it becomes a routine to be unable sleep. People worry about falling asleep before they even get to bed. This can make it more difficult to fall asleep and stay asleep.
Over-the-counter sleeping aids may be used by older adults with trouble sleeping. Some people may also use prescription medications to aid their sleep. These medications may be helpful if they are only used for a brief time. Remember that medicines are not a cure for your insomnia.
You may be able to get a good nights sleep by developing healthy bedtime habits.
Sleep Apnea
Sleep apnea is a condition that causes breathing to stop during sleep. These pauses can occur several times a night. If left untreated, sleep apnea may lead to memory loss, stroke, high blood pressure and high cholesterol .
It is possible to have sleep apnea without even realizing it. Sleep apnea can be diagnosed by feeling tired during the day or snoring at night.
Seek out a doctor if you suspect you may have sleep apnea. It may be necessary to adjust your sleeping position to keep your airways open. People suffering from sleep apnea almost always benefit from continuous positive airway pressure (CPAP). You may also be able to benefit from a dental device or surgery.
Movement Disorders and Sleep
Older adults are more likely to experience restless legs syndrome, periodic movement disorder of the legs, and rapid eye movements sleep behavior disorder. These disorders can make it difficult to get the sleep you need.
Restless legs syndrome (or RLS) is when someone feels tingling, crawling or pins and needles in their legs. It is more severe at night. For more information on RLS medications, consult your doctor.
Periodic limb movement disorder (PLMD) causes people to jerk or kick their legs during sleep every 20-40 seconds. Warm baths, exercises, as well as relaxation exercises, can all help.
Another condition that can make it difficult to get a good nights sleep is rapid eye movement (REM) sleep behavior disorder. Normal REM sleep is when your muscles are unable to move and your body remains still. If you have REM behavior disorder, your body can move, and your sleep will be disrupted.
Sleep and Alzheimer’s Disease: A Special Problem
A person with Alzheimer’s disease can have a profound effect on their sleeping patterns. Some people with Alzheimer’s suffer from excessive sleep, while others have difficulty sleeping enough. Some people are awakened many times a night, while others wander and shout at night.
Alzheimer’s disease doesn’t mean that only the person suffering from it loses their sleep. Caregivers might experience sleepless nights that leave them exhausted for the daily challenges ahead.
These steps will make someone suffering from Alzheimer’s disease safer and more comfortable at night.
- Be sure to clear the floor of all objects.
- Keep any medications locked up
- Grab bars can be attached to the bathroom.
- Install a gate over the staircase.
Safe sleep for older adults
You should create a comfortable and safe place for you to sleep. Smoke alarms should be installed on every floor of your house. Lock all doors and windows that open to the outside before you go to bed. You can also use these other ideas to ensure a good night’s rest:
- Keep an emergency number and a phone with you at all times near your bed.
- A lamp that is easy to switch on should be within reach.
- Keep a glass of water near your bed for when you feel thirsty.
- Don’t Smoke , especially in bed.
- Take out any area rugs that could cause you to trip if you move during the night.
Tips to help you fall asleep
You might have heard of some tricks that can help you fall asleep. It doesn’t matter if you count sheep. You could even try counting slowly up to 100. Some people find playing mental games to make them sleepy. You could tell yourself that it’s 5 minutes before you need to get up and that you are just trying to get more sleep.
Relaxing your body can help you fall asleep. To do this, imagine your toes and feet relaxed. Next, imagine your ankles and legs relaxed. Start by working your way up to the rest of your body. It is possible to fall asleep before you reach the top of your head.
Your bedroom should only be used for sleeping. Allow yourself to fall asleep for 20 minutes after turning off the lights. Get out of bed if you feel awake but not drowsy. If you feel tired, get back in bed.
You may be experiencing sleep problems if you are tired or unable to perform your daily activities for longer than two to three weeks. Discuss with your doctor the changes you can make for a better night of sleep.
Sources:
https://en.wikipedia.org/wiki/Main_Page
https://unsplash.com/
https://www.apa.org/topics/families/healthy-habits
https://www.cdc.gov/obesity/childhood/causes.html
https://www.nia.nih.gov/health/
https://www.helpguide.org/
