Getting a good night’s sleep tips for older people

Getting 7 to 8 hours of sleep every night can be extremely beneficial for older people.

Health experts now recommend that people aged 65 and older get between 7 and 8 hours of sleep a night.

In fact sleep becomes even more vital and beneficial for older people who are more susceptible to health complications.

Getting the recommended hours of sleep every night can help combat or ease symptoms of common age-associated diseases, complications and disorders such as Alzheimer’s disease, depression, arthritis, diabetes, heart problems and more.

 

Here are some of the benefits that you can experience when you get enough sleep:

• Improved heart health
• Increased stamina
• Better balance
• Better memory, performance, and cognition
• Less risk of gaining weight
• Lower levels of inflammation
• Improved calorie regulation
• Lower risk of heart disease
• Stronger immune system
• Better reaction time
• Higher emotional and social intelligence
• More energy
• Prevention of depression

Lack of sleep can not only make existing issues worse, it can potentially lead to even more issues.

Here are some of the negative effects that you can expect to experience when you don’t get enough sleep:

• Decreased memory, performance, and cognition
• Increased risk of gaining weight
• Impaired reaction time
• Lower emotional and social intelligence
• Higher risk of heart disease
• Increased risk of diabetes
• Increased risk of gaining weight
• Lower sex drive
• Weaker immune system
• Mood changes
• Higher levels of inflammation
• Lower energy levels
• Increased risk of anxiety and depression
• Raised blood pressure
• Less stamina
• Less ability to balance

Tips for getting better sleep

Form a new bedtime routine and schedule

Once your body adapts to this new schedule, you will naturally start to feel more sleepy around your new bedtime, and getting a good night’s sleep will be easier than before.

Wind down before bed

If you spend the hours leading up to bedtime winding down with relaxing activities, rather than stressful, stimulating activities, you should find it easier to sleep.

For example you could take a warm bath, meditate, or do breathing exercises, Try to avoid activities involving electronic devices before bed such as using your mobile phone, TV, or laptop.

These devices emit blue lights that can delay or reduce the body’s natural release of melatonin, thus reducing your feelings of sleepiness. Electronic devices can also interfere with your quality of sleep.

It is important to try and keep your bedroom as dark and peaceful as possible, eliminating bright lights or sounds that can disturb your sleep cycle. If you must keep your phone beside your bed, make sure to turn down the brightness and put your phone in ‘do not disturb’ mode.

Take regular exercise

Exercise can aid sleep, anything from long walks, strength training exercises with weights in your wheelchair or yoga can be beneficial.

Exercising outdoors during the day will help regulate your body’s natural clock so that your body will be more sensitive to cues that it’s time to sleep, such as the sun setting.

Avoid substances that discourage sleep before bedtime

While it may seem a good idea to make yourself drowsy before you go to bed with alcohol, even small amounts cause disruptions during your sleep cycle, decreasing the overall quality of your sleep.

You should also avoid other substances that discourage sleep before bedtime, such as caffeine and tobacco. Drinking a lot of fluids right before going to sleep can cause your sleep to be interrupted by the frequent need to urinate during the night.

We hope you find these tips helpful!