Sleep patterns change as people get older. Elderly individuals are likely to become sleepy earlier, wake up earlier, or enjoy less deep sleep every night. An elderly could have fewer hours of shuteye, or often fall asleep during the day. Here are some expert recommendations to get that much-needed sleep.
Stick to a regular bedtime
Go to sleep and get up at the same time, every day, even on weekends in order to get the body used to the routine. This consistent schedule will go a long way in improving sleep in the long term.
Establish a good sleeping environment
Make sure the bedroom is quiet, cool, and dark, and that the bed is comfortable. The elderly are more sensitive to noise as well as light and heat during this phase of life. Don’t conduct unnecessary activities inside the bedroom, and don’t read from a gadget or backlit device at night.
Skip naps, caffeine, and alcohol
If there’s trouble sleeping at night, daytime napping can worsen insomnia. It’s also best to avoid excess caffeine and alcohol, since both substances can interfere with sleep patterns.
Take a warm bath and calm down
After getting out of the tub, the drop in body temperature may lead one to feel tired, which can also help in relaxation and slowing down. Calm down before turning out the lights – turn off devices and TV an hour before, and do an activity that can help one unwind.
Talk to the doctor
Discuss any health condition that might be getting in the way of restful sleep, such as chronic pain, arthritis, or sleep apnea.
Dr. Lisa M. Cannon is a New Jersey-based physician. Her specializations include critical care and sleep medicine. Learn more on this website.
Dr. Lisa Marie Cannon 