How to Improve Sleep Patterns as You Age
Sleep disorders are common in the elderly. They can affect their quality of life. Although sleep patterns do change with age, chronic pain and illness often are the causes of sleep disturbances. In addition, as we age, we sleep less deeply and for shorter periods of time at night.
Symptoms of sleep disorders in the elderly include trouble falling asleep, waking frequently throughout the night, awakening earlier in the morning or confusion differentiating between night and day. Read more some advice that help to promote a less fitful sleep.
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Instructions
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Plan physical exercise and activity for earlier in the day. Do not exercise too near bedtime.
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Establish a regular sleep routine. Go to bed the same time each evening. Get up the same time each morning. If you nap, try to nap at the same time each afternoon. Sleep wherever it is comfortable. If you sleep better in your cushy recliner rather than in your bed, then sleep there. Adjust the temperature in the room so that it is neither too hot nor too cool.
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Read or listen to soft music to help you relax before bedtime. Also, limit noise and light that might disturb your sleep.
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Adjust your body position. Sleeping on your back may not be the best choice in all cases.
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Avoid alcoholic beverages as well as foods and drinks containing caffeine before bedtime. Caffeine is a stimulant. It increases alertness and affects sleep. It can stay in the body's system for 3 to 12 hours.
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Do not eat large meals too close to bedtime. You should stop eating at least 2 to 3 hours before you retire for the evening.
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Make certain that your doctor is aware of any health conditions or medications that might be affecting your sleep.
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Tips & Warnings
If you feel that your sleep habits are affecting your health, you should schedule an appointment to see your doctor for a physical examination.
Recent research now indicates that a short nap of 30 minutes between the hours of 1:00 and 3:00 p.m. in the afternoon actually may be effective in helping to improve the quality of sleep at night rather than having a negative effect, as thought previously.
