Get Better Sleep Older Adults

When we age, we may experience normal shifts in our sleeping habits such as early bedtime, changing sleeping positions, or even less deep sleep. 

Although having a disrupted sleep, waking up exhausted each day, and other insomnia signs are not a natural part of aging. For your overall well being, good sleep is just as necessary as when we were younger.

How Much Is Enough?

The sleep changes during childhood, from the moment we're born until the time we hit adulthood. As babies, we can sleep for up to 17 hours a day. The length of time we spend sleeping every night declines as we age until we average at 7 to 9 hours about age 18.

Throughout our lives, we need the same amount — though physical and emotional influences start to interrupt our sleep when we reach old age. Like one thing, the structure of our sleep shifts. The neurons that control our sleep habits are beginning to die off as we age. For people with Alzheimer's disease, this loss becomes even more apparent. As a result, it is more difficult for aging brains to fall or stay asleep.

How to Get More Sleep

If you're having difficulty sleeping at night, try these techniques for getting more shut-eye:

1. Reduce stress levels

Psychotherapy can help you deal with insomnia if it's caused by underlying stress, sadness, anxiety, and even worrying about your insomnia. 

Moreover, you may also participate in other practices, such as yoga, meditation, and visualization, to relieve their tension. You can also keep a worry journal. You can write your worries in the journal before bed to free it from your mind and transfer it onto the paper.

2. Get Exercise

Physical activity drains your energy and keeps you in good physical condition. You must stick to your regular exercise daily. If possible, do an exercise with a combination of outdoor activities. Getting natural sunlight will help improve the natural sleep-wake cycle of your body. So, when it starts to dark out, you'll more likely fall asleep. 

Consult with your doctor to find out what kind of exercise is best for you, then go out and do it. However, you should do it early in the day, so it won't keep you up late at night.

3. Minimize the fall risk in the bedroom 

Throw away any clutter, power cords, or rugs that could cause you to trip. Instead, install a movement-activated night light to guide their way to the bathroom when you wake up in the middle of the night. You may also opt for an adjustable bed frame for easier getting out of the bed. If you have pets, place them in a kennel, or let them sleep outside your bedroom.  

If you have Restless legs syndrome (RLS)or Periodic limb movement disorder (PLMD), you should invest in a low-profile bed frame with floor pads. This kind of bed can minimize injury if you accidentally fall out of bed.

Sleep Safety Products for Older Adults

For better sleep:  

• Dawn simulator alarm clocks or light therapy will flood your bedroom with light. It allows you to wake up more naturally the next day as the alarm imitates the gradual increase of sunlight.  

• There are best luxury mattresses with twin bed dimensions designed to ease pain and provide a comfortable surface for older adults. If you sleep on an unsupportive mattress, it can lead to sleep problems that can leave your body so tired that you often wake up wit