Q.I know my parents struggle with getting good sleep as they get older. Is there anything I can suggest for them?
A. Sleep plays such a vital role in our physical, mental, and emotional health. But as we age, getting restful sleep can become more challenging. Factors such as changes in our sleep cycle, health conditions, and medication can disrupt sleep patterns. However, there are several strategies older adults can adopt to improve sleep quality and ensure they wake up feeling refreshed.
- Maintain a Consistent Sleep Schedule Establishing a regular bedtime and wake-up time helps regulate your body’s internal clock. Try to go to bed and wake up at the same time every day, even on weekends. Consistency strengthens your sleep-wake cycle and improves the quality of your rest.
- Create a Sleep-Friendly Environment. A quiet, dark, and cool bedroom promotes better sleep. Consider using blackout curtains to block out light and earplugs to reduce noise. Keeping your bedroom temperature between 60 and 67°F (15 to 20°C) can also help facilitate deeper sleep.
- Limit Naps During the Day. While napping can be beneficial, excessive daytime sleep can make it harder to fall asleep at night. If you need to nap, keep it brief for 20 to 30 minutes and avoid napping late in the afternoon or evening.
- Watch What You Eat and Drink. Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt sleep, causing discomfort or increasing the frequency of nighttime awakenings. Instead, try a light snack if you’re a little hungry before bed.
- Exercise Regularly. Regular physical activity promotes better sleep but try to finish any vigorous exercise a few hours before bedtime. Gentle exercises, like walking or yoga, can be particularly beneficial for older adults.
By incorporating these tips, older adults can enjoy better sleep, contributing to improved overall health and well-being. If you find you are always feeling sleepy or continue to struggle with insomnia, you may want to talk to your health-care provider.
Are you caring for an older adult or need help finding healthy aging resources? Our experienced staff is available to help. Visit us online at www.agespan.org. You can also call 800-892-0890 or email info@agespan.org.
Joan Hatem-Roy is the chief executive officer of AgeSpan, which serves the following cities and towns: Amesbury, Andover, Billerica, Boxford, Chelmsford, Danvers, Dracut, Dunstable, Georgetown, Groveland, Haverhill, Lawrence, Lowell, Marblehead, Merrimac, Methuen, Middleton, Newbury, Newburyport, North Andover, Peabody, Rowley, Salisbury, Salem, Tewksbury, Tyngsboro, Westford, and West Newbury.
First published in the Eagle-Tribune.
