How to Improve Sleep Quality in Older Adults

As we age, sleep patterns often start to suffer. Sleep disturbances problems like insomnia become more common, often as a result from an age-related increase in health concerns and a decline in physical activity. Poor sleep can have a negative effect on a person’s physical, mental and emotional health. That’s why it’s so important for older adults to take steps to get the best sleep possible.

Fortunately, there are steps you can take to improve your sleep quality and get a better night’s rest. Getting to bed and waking up at the same time each day, avoiding caffeine late in the day and limiting naps can all help you fall asleep faster and stay asleep longer. Additionally, creating a comfortable and calming environment can lead to improved sleep quality.

Taking preventative steps and carefully examining sleep patterns can make a world of difference in an older adult’s overall health and satisfaction.

Establish a Sleep Routine

Having consistent sleep and wakeup times helps the body get into a routine and better regulate its natural rhythms, such as release of hormones. Try to get to bed at the same time every night and wake up at the same time every morning for the best results. Even on weekends, keep your sleep times as consistent as possible.

Additionally, limit naps during the day – a long nap in the afternoon can make it harder to go to sleep that evening. However, if you do find you need an occasional nap to get through the day, try to limit it to 30 minutes or less and try not to nap after 5 pm.

Increase Physical Activity

Exercising during the day can help you get better sleep, because it tires out the body. Older adults may not be able to exercise in the same way as people who are younger, but even simple movements help, such as light walking or other low-impact exercises like yoga or swimming. Getting more physical activity has even been shown to help people with chronic insomnia.

However, avoid exercising late in the day. Exercise can help you sleep, but only if you don’t over-exert yourself and if you don’t do it too close to your bedtime. 3-4 hours should be enough time to separate exercise and bedtime.

Also, be aware that taking certain medications, like blood pressure medication, can have an impact on sleep. Be sure to talk to your doctor about any medications you’re taking.

Create a Relaxing Environment

Creating a calm, relaxing environment can also help improve sleep quality. Consider dimming the lights an hour or so before bedtime, or using blackout curtains to completely keep out light from the outside. Doing this helps the body understand it’s time for bed.

Other ways to create a restful environment include

• using comfortable bedding
• keeping the bedroom at a comfortable temperature
• reducing noise in the room
• avoiding screens and other electronic devices, as the light they emit can wake up the body

Conclusion

Sleeping can be a challenge for many older adults, but taking the right preventative steps can lead to better sleep quality and improved overall health. Establishing consistent sleep and wakeup times, increasing physical activity and creating a comfortable and calming place to sleep can all help fight insomnia and improve the quality of sleep.