Getting adequate, quality sleep is critical for your overall health and well-being. This becomes even more critical as we age. Unfortunately, many senior adults experience changes and troubles with their sleeping patterns, and this affects their health in different ways. Some resort to taking drugs to overcome insomnia and related problems. Here, we will briefly discuss a few insightful tips that can help seniors enjoy sufficient sleep every night.
Follow a Regular Sleep Schedule
As you age, it will help to adopt a regular sleep schedule. This implies that you should learn to sleep and wake up at the same time every day. This will take a lot of discipline, but the result will be worth it. You can also set your alarm to help you wake up at the right time. Once your sleep schedule becomes a habit, you will enjoy the full benefit of quality sleep.
Exercise During the Day
The importance of exercise for overall health can never be overemphasized. Regular exercise can help improve your daily life. Even as you become older, it is still very important that you engage in physical actvitiy. You should do this during the day to get your body in the right frame for a quality night rest. You shouldn’t exercise within three hours of bedtime, however.
Have an Early Dinner
Eating late will affect your sleep habit as well as the quality of sleep you get each night you sleep late. The negative consequences will even affect you further when you wake up. Try to eat early so that you will have enough time to rest before going to bed. This will also make the food to digest properly without upsetting your stomach while you are asleep.
Identify Underlying Causes of Sleep Disorders
There are different factors that can cause insomnia and other types of sleep disorders in older adults. Some of the major factors are medical issues that can be treated. If you have any of the problems, you can visit sleep specialists like Dr. Krueger Sleep & Sinus Clinic for proper diagnosis and treatment. Stress is another major factor that can cause sleep deprivation. There are different natural ways to combat stress, anxiety, and other problems that can interfere with sleep.
Sleep disorders can be treated by using oral machines. They’re designed to bring constant airflow through a person’s airways through the use of pressurized air. The constant air flow prevents throat collapse and blocks obstructions, paving the way for a good and long sleep. Be sure to consult a doctor before using these machines.
Watch your Diet
Eating right can also help you sleep better. There are food choices and diet habits that can interfere with your sleep habit. Drinking alcohol before bedtime, for instance, can disrupt sleep. Coffee, tea, soda, and anything that contains caffeine shouldn’t be taken late in the day. Eat healthy meals at all times, but avoid big meals at night. Spicy foods just before bedtime should also be avoided.
Many older adults experience changes in sleep patterns. You shouldn’t let this become your reality. As a senior, ensure that you keep to a routine sleep schedule, perform regular exercise, take your dinner early, and treat underlying sleep issues. With these tips, you can enjoy a restorative and deep sleep every night.