Q. The older I get, the more and more trouble I have falling asleep. I can be exhausted, only to find myself wide awake by the time my head hits the pillow. I wake up in the morning feeling groggy and often find myself nodding off while I’m reading a book or watching television. To make matters even worse, I wake up at least four nights a week to use the bathroom in the middle of the night. I’m tired of feeling tired all the time. Do you have any suggestions to help a seventy-year-old woman fall asleep and stay asleep all night long?
A. Sleep problems among older adults are family common and, unfortunately, a normal part of growing older. Several factors contribute to sleep disturbances in older adults, including hormonal changes, chronic illness, and pain. Other external factors can inhibit sleep, such as caffeine, poor sleep environments, and spending too much time in front of a screen.
While it’s normal for older adults to experience a shift in their sleep cycle with age, older adults still need between seven to nine consecutive hours of sleep each night. Quality sleep leads to better brain health, improves physical health, and stabilizes an older adult’s mood. Here are a few tips to help you improve your sleep that you can implement tonight.
Start by considering your sleep environment. Your bedroom should be a place that is relaxing and comforting, with the sole purpose of sleeping. Create a space that invites your body and mind to rest. Purchase a new pillow or bed linens so that your bed is comfortable. Consider diffusing lavender, which can help improve sleep quality. Use a sound machine instead of keeping the television on all night. Install black out curtains to prevent outdoor light from streaming into your room. Silence your cell phone to eliminate notification noises. Keep your room on the cooler side and turn on a ceiling fan to help circulate the air.
Create a bedtime routine to help send signals to your body and mind that it’s time to sleep. Your routine doesn’t need to be long. It could contain all or some of the following parts: turn on your diffuser or ceiling fan, dim lights, take a shower or bath, wash your face, brush your teeth, put on pajamas, begin a five-minute wind down yoga practice, climb into bed, turn off your light, take ten deep breaths, fall asleep.
Beyond improving your sleep environment and creating a routine, older adults can take other measures to improve their sleep. Avoid caffeine after 2 p.m. and limit fluid intake in the evening hours. Put your phone or other devices away at least one hour before your bedtime. Establish that your bed is the only place where you sleep. Read in a chair beside your bed or watch television in another room, instead of doing these activities in bed. Keep a consistent sleep/wake routine. Try to go to bed at the same time each night and wake up around the same time each day. Avoid late afternoon naps. If you’re feeling groggy, go for a short walk to stimulate your body and mind.
If you continue to struggle with insomnia, please talk with your doctor. Your doctor can determine if there are other underlying causes that may be keeping you up at night.
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