Improving sleep patterns in older adults can significantly enhance overall well-being and quality of life. Sleep issues are common as people age but there are several strategies to promote a good night’s rest. Try to engage in calming activities such as reading, taking a bath or practicing relaxation techniques and eliminate watching TV or using electronic devices. Put your smartphone, and tablet away!
Keep your bedroom dark, cool and quiet. Using a white noise machine or calming app can allow your brain to settle down. Invest in a comfortable mattress and pillows that support your body without causing pain in your back or hips. Drink your caffeine during the day and not at night. While a nice glass of wine or scotch may sound like a good idea for a nighttime tilt, alcohol can disrupt sleep patterns, so limit consumption. Regular physical activity promotes good health and better sleep and reduces stress and anxiety.
Consistent sleep and wake times are important for mental and physical health as well as academic and cognitive performance. Inconsistent sleep schedules are associated with negative health outcomes including obesity and diabetes, cardiovascular disease, immune dysfunction, cancer and impaired mental health.
Persistent sleep problems may be due to underlying medical conditions such as sleep apnea, restless leg syndrome or insomnia. Medications should generally be a last resort option for treating sleep problems in older adults. It’s essential to recognize that improving sleep patterns may take time and patience.
Additionally, what works best can vary from person to person, so it may be necessary to experiment with different strategies to find the most effective options.
Consult a healthcare provider if you’re having difficulty resting well and always talk with a medical expert before using any sleep medications.Â
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