Improving sleep quality for seniors
Changes in sleep patterns are a normal part of aging. Older adults may find that they sleep for shorter periods, wake up earlier in the morning, or feel tired earlier in the evening. Despite these changes, quality sleep remains essential for maintaining overall health and well-being. Most seniors need about seven to eight hours of sleep each night in order to feel rested and maintain optimal physical and cognitive function.
Sleep difficulties are common among older adults. About half of seniors report experiencing trouble sleeping at least occasionally, and more than one-third use medications to help them fall or stay asleep. While sleep medications can sometimes be helpful, they may also cause side effects such as urinary retention, constipation, or confusion. In addition, some sleep aids may only provide modest improvements in sleep duration while introducing unwanted risks.
Fortunately, several lifestyle habits can help promote healthier and more consistent sleep.
1. Maintain a consistent sleep schedule: Going to bed and waking up at the same time each day helps regulate the body’s internal clock. Keeping a consistent routine, even on weekends or while traveling, can make it easier to fall asleep and wake up naturally.
2. Limit fluids in the evening: Reducing fluid intake close to bedtime may help minimize nighttime trips to the bathroom, which can interrupt sleep and make it harder to return to rest.
3. Avoid daytime naps: Long or frequent naps during the day can interfere with nighttime sleep. Staying active during the day and limiting naps may help improve sleep quality at night.
4. Reduce screen use before bedtime: Electronic devices such as smartphones, tablets, and televisions emit blue light that can suppress the production of melatonin, a hormone that helps regulate sleep. Turning off screens at least 30 minutes before bedtime can support a healthier sleep cycle.
5. Minimize nighttime disruptions: If you keep a phone or other device in your bedroom, consider using “do not disturb” mode to silence notifications, calls, or messages that might interrupt your sleep.
6. Create a relaxing bedtime routine: Activities that promote relaxation can help prepare the body for sleep. For example, taking a warm shower or bath before bed may help relax muscles and signal to the body that it is time to wind down.
7. Limit alcohol and caffeine: Both alcohol and caffeine can interfere with sleep. Alcohol may cause fragmented sleep and nighttime awakenings, while caffeine can make it more difficult to fall asleep if consumed later in the day. Reducing or avoiding these substances in the evening can improve sleep quality.
The Boom Health app allows users to book registered nurses, personal support workers, and personal care services, schedule transportation, order prepared meals, rent or purchase medical equipment, and get emergency assistance. Download the app from the App Store or Google Play Store.
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
