As people get older, their ability to sleep well naturally declines in several different ways. From aches and pains that make it difficult to find comfortable positions to the presence of certain medications that can cause sleep problems, adults in their golden years face all kinds of challenges when trying to get enough restful sleep. That’s why it’s so important to take steps to improve sleep hygiene and overall health to get the best quality sleep possible as you age into your 70s, 80s, and beyond. Here are some tips to help you or someone you know deal with common sleep problems.
Take Snoring Seriously
Snoring is more than just a noisy annoyance. It can be a sign of obstructive sleep apnea, which has serious health implications if left untreated. Not only do aging loved ones who suffer from sleep apnea stop breathing while they sleep, but they are at higher risk for everything from high blood pressure to heart failure and even sudden death. Talk to your aging parents about their snoring habits—and don’t be shy about broaching personal hygiene issues with them. A person sleeping on a mouth full of food or surrounded by dirty laundry is more likely to experience some health problems that could negatively impact their quality of life and put them at greater risk for developing certain illnesses.
Check Your Lifestyle
Go to bed and get up at a reasonable time. If you’re not getting seven to eight hours of sleep a night, you may be more likely to suffer from insomnia or other sleep issues. Turn off your electronics an hour before bed and keep your bedroom dark and quiet. Research has shown that exposure to artificial light can affect our circadian rhythms and disrupt normal sleeping patterns.
Avoid Alcohol Rebound
Alcohol can help you fall asleep, but it can also make you wake up. There’s some evidence that alcohol causes your body to produce higher cortisol and adrenaline levels during sleep, which disrupts sleep patterns and makes you feel less rested in the morning. Stick to small amounts of alcohol before bed—one drink for women, two drinks for men. If that doesn’t help with sleeping through the night, consider trying other lifestyle changes like cutting out caffeine or limiting afternoon naps to 30 minutes or less.
Deal with Depression
People tend to think of aging loved ones and depression as an older adult’s problem, but 20 percent of Golden-years adults suffer from clinical depression according to recent research. For some people, a diagnosis like that is depressing in itself. It may be tempting to consider it a normal part of aging and let it go at that. However, ignoring or dismissing such signs could lead to serious mental health issues for your loved one in time. If you notice mood swings or just an overall change in personality with no discernible cause, make sure you have them checked out by a doctor.
Reset Bedroom Habits
People over 50 don’t have to live with messy bedrooms. The best way to help Persons in their golden years deal with sleep problems is to encourage them to keep their bedrooms neat and orderly. Make it a habit, and they’ll feel more positive about taking care of their hygiene. For example, regularly cleaning under-bed storage units will reduce dust buildup and make it easier for adults in their golden years to maintain a clean bedroom.
Practice Sleep Hygiene
People of all ages can practice sleep hygiene to improve their chances of getting a good night’s sleep. But since adults tend to deal with more health problems and less physical activity in their golden years, they can benefit even more from some good sleep habits.
