Science indicates that getting a good night’s rest becomes more difficult in our 40s — but truly begins to peak in our 50s, 60s, and beyond — due to a decline in the efficiency of the brain that aids sleep. As we age, this complex organ also produces less melatonin, the hormone that helps regulate sleep at night and alertness during the day, thus disrupting a senior’s sleeping patterns. Depression is also a common link between insomnia and restlessness in seniors since you’re at a time in your life when spouses and friends are passing, mobility can be frustrating, and illness may ensue due to a variety of factors. With that in mind, here are some tactics to help improve your sleep and mental health in the process.
Exercise Regularly
It doesn’t take an Iron Man-style workout for seniors to feel the sleep-inducing benefits of exercise. Even simple walking can make a difference — especially if it’s done outdoors, as the natural sunlight helps to set the body’s natural clock. Weightlifting at least three times a week (and three hours or more before bedtime) helps promote shuteye because the chemicals released during anaerobic exercise help fight stress and anxiety. Swapping an evening nap with an activity such as dancing can help regulate sleeping patterns while improving coordination, cognitive function, muscle memory, and balance. Stretching exercises, breathing, and specific yoga poses such as supported inversion, pigeon pose, reclined butterfly, seated heart opener, and cobra pose can relax the body and mind before snoozing.
Be Mindful of Your Diet
A healthy diet can help you maintain your weight while warding off disease, but it can also help you slip into dreamland easier. For starters, eat small, frequent “mini-meals” to avoid binge sessions. Don’t be afraid to incorporate carbs into your dinner, as they can induce sleep — just don’t overdo it. Ditch sugar, caffeine, alcohol, and high-fat and processed foods before bedtime. While you can take a multivitamin, aim to get vitamins and minerals such as calcium, zinc, iron, copper, and B vitamins from whole foods like oysters, dark meat turkey, spinach, low-fat yogurt, milk, bananas, salmon, king crab, and fortified cereal.
Establish a Pre-Bedtime Ritual
Make it easier to hit the hay by implementing a pleasurable pre-bedtime ritual to help you unwind at the end of the day. Whatever you do, don’t bring electronics into the bedroom, and make it a point to unplug at least one hour before bedtime. Other ideas include quickly cleaning up any clutter in your bedroom and other areas of the house, turning the thermostat down to somewhere between 60 and 68 degrees Fahrenheit, sipping a cup of herbal tea, writing down a to-do list to prevent floating thoughts in your head, and misting your pillow with essential oils.
Make Bedroom Upgrades
Investing in a high-quality mattress can help your quality of sleep in more ways than you may know. Studies suggest a new mattress can reduce stress and allergies, too. Just make sure you test drive your new mattress for at least 20 minutes before making a final decision, as it’s difficult to gauge a true comfort level in the first couple of minutes. Not to mention, everyone has different preferences. Other bells and whistles to consider for your bedroom include blackout shades/blinds, a white noise machine that plays ambient sounds like crashing waves, and dimmer switches on the lights.
If you’re still having problems sleeping, make an appointment to see your doctor. It’s possible that you have a more serious disorder such as sleep apnea, periodic limb movement disorder, or RLS.
Don’t let your sleeping problems go unchecked. To help you get the sleep you need, switch up your diet, get some exercise, and make the necessary changes to your bedroom. If all else fails, speak with your doctor about possible issues that are disrupting your sleep.
Karen created ElderWellness.net as a resource for seniors who wish to keep their minds, bodies, and spirits well.
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