As you get older, it is common to experience changes in your sleep patterns. This could be due to hormone fluctuations, lifestyle changes or medical issues. If you are having trouble getting a good night’s sleep, there are several strategies to help you get the rest you need.
The negative side effects of sleep deprivation can range from feeling irritable and tired throughout the day to an increased risk for medical conditions. It is important to your overall health and wellbeing that you make time for a good night’s rest.
It is important to find ways to address your sleep issues as opposed to suffering from lack of rest. Learning how to cope with sleep changes that may naturally come with age can ensure you get the restful sleep you need.
Make Sleep a Priority
As you age, it can be all too easy to lose sleep due to distractions such as outside worries or work. if you are struggling to make sleep a priority, it can help to set a regular time to go to bed and wake up. This consistency is important for regulating your body’s internal clock and can make it easier to rest.
Also prioritize calming activities before bedtime such as taking a warm bath, reading a book or yoga. This will help your body and mind transition from the stresses of the day to the relaxation of sleep.
Stay Away from Electronics
The bright blue light from electronic devices such as TVs, laptops and cellphones can disrupt your natural sleep cycle. Not only does it make it more difficult to fall asleep, but it can also make you more prone to interrupted sleep throughout the night.
To ensure a better night’s rest, try to limit your exposure to electronic devices in the hours leading up to bedtime. If you must use electronics in the evenings, make sure to use a blue light filter on your device.
You should also turn your phone to silent or even better, put it outside your bedroom to avoid any distractions disrupting your sleep.
Ensure a Relaxing Sleep Environment
Creating a comfortable environment for yourself is key to achieving restful sleep. Make sure your room is dark, cool and quiet to avoid any potential sleep interruptions. Room temperature below 70°F is ideal for most people, so adjust your thermostat accordingly.
Using comfortable bedding can also make a difference. Invest in pillows and bedding that provides enough support and plushness for you to get comfortable and aim to keep your bed strictly for sleep.
Address Underlying Conditions
Sleep changes can be caused by various medical diseases such as insomnia, sleep apnea or narcolepsy. If you do not believe your sleep problems are age-related, it is important to speak to your healthcare provider to address any underlying conditions.
Additional Strategies:
- Take regular naps throughout the day
- Practice mindfulness meditation
- Exercise at least 30 minutes per day
- Avoid caffeine, nicotine and alcohol before bed
- Keep a regular sleep/wake schedule
Conclusion
As you get older, it is possible you may experience changes in your sleep pattern. To ensure you get the restful sleep you need, make sleep a priority, limit your exposure to electronics at night and create a relaxing sleep environment. Additionally, if you believe your sleep issues are due to an underlying medical condition, be sure to consult your healthcare provider.