Do you find yourself struggling to get a good night's sleep? Tossing and turning, and looking at the clock at 2:00 am can leave you feeling groggy and relying on a gallon of coffee to get through your day. Maybe you've tried going to bed earlier but still stare at the ceiling all night. This lack of proper rest can negatively impact your health, mood, and energy. That's why it's important to understand why you may not be getting the rest you need and learn some helpful tips to improve your sleep. Getting a good night's sleep can be difficult, but it's essential for healthy aging. That's why I'm here to offer you 10 essential tips to help you sleep better and feel more rested. With these tips, you'll be on your way to a happier, healthier you. So let's get started!
It’s commonly believed that older adults don’t require as much sleep as younger adults. However, according to the National Sleep Foundation, all adults need a minimum of 7 hours of sleep each night for optimal health. Despite this, 50% of older adults (65 years or older) report sleep disturbance, which is concerning since sleep quality and quantity are crucial to overall health and well-being and should be given the same attention as fitness and nutrition.
While daily exercise and maintaining a nutritious diet are critical for healthy and active aging, getting enough rest and sleep is just as important. During sleep, our body and mind recover from the previous day. When we sleep, our hormones such as ghrelin for appetite and cortisol for metabolism and blood pressure are regulated. During sleep, our body’s muscular tissue is repaired and the brain is cleared of toxins.
Throughout our lives, sleep patterns can change due to various factors such as daily routine changes. As young adults pulling all-nighters for college or as a new parent up in the wee hours with babies, through mid-life and hormonal changes during perimenopause, and daily routine changes in retirement, your sleep-wake schedule can shift.
Additionally, many health conditions can affect sleep, such as restless legs syndrome, acid reflux, and joint pain. Studies have shown that quality sleep is directly linked to mental and physical health conditions such as anxiety and depression, diabetes, obesity, heart disease, certain thyroid conditions, and Alzheimer's disease. These same health conditions can affect sleep and are affected by sleep. Some medications for these diseases can also impact sleep. Unfortunately, people who suffer from multiple conditions are also less likely to get even 6 hours of nightly rest, and poor sleep intensifies these health conditions, leading to a vicious cycle!
Poor sleep --> negative health conditions --> poor sleep --> negative health conditions...
Breaking the cycle of poor sleep can be a challenging task and often requires a multifaceted approach. If you suffer from any health condition that affects your sleep and are taking medications, it is essential to talk to your doctor about the side effects and how they may be connected to your sleep.
The next step is to assess your sleep hygiene. Just as you have a routine for physical hygiene such as brushing your teeth and washing your face before bed, a simple routine to prepare your body and mind for rest and creating an environment that is conducive to falling and staying asleep can help. Although circumstances may change due to travel, family obligations, and special events, having a routine can help create a better sleep pattern and support your overall health.
It's time to bid farewell to sleepless nights followed by groggy mornings and relying on gallons of coffee for energy. Instead, it's time to ensure a rejuvenating night's sleep so you wake feeling refreshed, alert, and ready for an active day ahead!
To help you get optimal sleep, here are 10 tips:
Stick to a consistent sleep schedule by going to bed and waking up at the same time each day.
Spend time outside at sunset or go for an evening walk to signal to your body that it's almost time to sleep.
Develop a relaxing bedtime routine. In addition to washing your face and brushing your teeth, set aside 5-10 minutes to gently stretch your body, meditate or journal to clear your mind.
Create a comfortable sleeping environment. Evaluate your bedroom temperature to ensure it is ideal, use a soft sound machine, and dim the lights 30 minutes before bedtime. If you have trouble sleeping due to light, try using a sleep mask or blackout curtains to block out the light.
Ensure your comfort while sleeping by using a supportive mattress and pillows.
Be aware of hidden sleep stealers such as alcohol and caffeine, and avoid heavy meals several hours before bedtime.
Turn off electronics such as TVs, cell phones, and computers before bed. Studies show that blue light from screens can signal to your brain that it's daytime.
Reduce mind-stimulating activities before bedtime such as watching TV, or using your phone or computer. Silence your phone's notifications at bedtime so you are not disturbed by unwanted noise or vibrations that might wake you up.
If you can't sleep, go into another room and do something relaxing until you feel tired. You can try light reading, journaling, or listening to soft music.
Try taking a warm bath or using aromatherapy to help you relax.
References
Hirshkowitz, Max et al. “National Sleep Foundation's updated sleep duration recommendations: final report.” Sleep health vol. 1,4 (2015): 233-243. doi:10.1016/j.sleh.2015.10.004
Tatineny, P., Shafi, F., Gohar, A., & Bhat, A. (2020). Sleep in the Elderly. Missouri Medicine, 117(5), 490-495. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7723148/
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