A good night’s rest is essential to physical and mental well-being, yet many older adults notice sleeping patterns change over time. If you once slept through the night but now find yourself waking up several times, you are not alone.
As we age, our bodies naturally change, and so does the way we sleep. Factors such as chronic pain, medications, illness, and reduced activity can all affect sleep quality. Consistently getting too little sleep may lead to memory problems, mood changes, high blood pressure, and an increased risk of heart disease.
Try these simple tips for a better night’s rest:
- Stick to a regular schedule by going to bed and waking up at the same time each day.
- Limit caffeine and alcohol intake, especially later in the day (this includes chocolate, soda, and tea)
- Stay active during the day – both mind and body!
- Create a relaxing bedtime routine. Try meditating or coloring a picture!
- The ideal bedroom temperature for most adults is between 60°F and 67°F (15.6°C to 19.4°C). Keeping your room in this range helps facilitate your body’s natural drop in core temperature, which is necessary to fall asleep and stay asleep.
- The 3-2-1 rule is a popular sleep hygiene routine designed to help your body and mind wind down effectively. It involves three simple time-based steps leading up to your bedtime: no more eating or drinking alcohol 3 hours before, no work or stressful tasks 2 hours before, and no screens 1 hour before.
- 1 Hour Before Bed: No Screens-Putting away smartphones, televisions, and laptops eliminates exposure to blue light, which can suppress the natural production of melatonin (the hormone that regulates your sleep cycle). Instead of scrolling, try relaxing alternatives like reading a physical book, meditating, or practicing light stretching.
While changes in sleep are a normal part of aging, ongoing lack of sleep should not be ignored. Talk to a healthcare provider or learn more about sleep changes here: Sleep and Older Adults | National Institute on Aging
#sleep #tips #healthy #olderadults
Anne Dubecky, Marketing and Communication Intern
