The good news is that small lifestyle changes can make a great difference. At Gold Country Health Center, we gathered some practical sleep tips for seniors that you or a loved one can use to make going and staying asleep much easier.
Why Sleep Gets Harder With Age
Older adults need roughly seven to nine hours of sleep per night, but as we age quality of sleep often becomes much worse. The National Institute on Aging notes that sleep tends to get shorter and lighter with age. As we grow older, bedtimes drift earlier and waking in the night becomes much more common.
Hormones play a key part in our quality of sleep as we age. Melatonin, the hormone your body releases when it gets dark, peaks lower in some older adults. Other issues such as: illness, pain, stress, anxiety, low mood, major life changes, and certain medications all greatly impact quality of sleep as we age.
Sleep Tips for Seniors Start in the Bedroom
Make sure you aren’t exposed to bright lights right before going to sleep. Evening light from TVs, computers, and tablets can delay melatonin release, so it’s best to power down your screens about an hour before bed. A printed book is a gentler way to wind down than a backlit tablet, and blackout curtains or a sleep mask can shut out streetlights and early sun.
As we grow older we tend to wake more easily. Blackout curtains or a sleep mask can keep early daylight from cutting the night short. Aim for a cool, comfortable room, and use a fan or white noise machine to soften sounds that might wake you.
Make sure that your home is prepared for late night bathroom trip. Having an easy-to-reach lamp, along with night lights in the hallway and bathroom, makes it much safer to walk around your home at night. Make sure that your hallways are free of loose rugs and cords to lower the risks of falls, and keep a phone with emergency numbers by the bed.
Build a Wind-Down Routine
Some of the most useful sleep tips for seniors are about routine. Pick a bedtime and a wake-up time and keep them, even on weekends. Try to develop a calming routine in the hour before bed. Listening to soft music, breathing slowly, reading a chapter of a book, or taking a warm bath are all great ways to make going to bed much easier.
If you still feel wide awake after about 20 minutes of trying to fall asleep, get up and do something relaxing in low light until you feel tired. Some great activities to do that help with falling asleep are breathing exercises, meditation, or gentle stretching.
Daytime Habits That Set Up a Better Night
Daylight helps keep the body clock on track, so try to spend some time outdoors every day. Residents at our community can join Serenity Strolls for outdoor walks, when the weather allows, which combine daylight and movement.
Daily movement is one of the best sleep tips for seniors. A daily walk is a great start, and many older adults also enjoy cycling, water exercise, or a friendly game of bocce. Pick an activity you like that fits your abilities and your doctor’s guidance.
Trying to sleep better at night does not mean cutting out naps during the day. The Mayo Clinic suggests keeping naps to about 10 to 30 minutes in the early afternoon, because naps later in the day are more likely to interfere with nighttime sleep.
What You Eat and Drink, and When
Some of the easiest sleep tips for seniors involve simple changes to everyday nutritional habits. Caffeine can keep you awake at night, so keep coffee, tea, soda, and chocolate to earlier in the day. Skip alcohol before bed, even in small amounts. Finish large meals two to three hours before bedtime, since heavy or spicy food can cause indigestion.
By drinking most of your fluids earlier in the day, you are able to go easy on large amounts in the evening. This greatly reduces the likelihood for an overnight bathroom trip. It is important to make sure that you do not cut back on your overall fluid intake without asking a doctor.
When to Talk With a Doctor
Better habits do not fix everything. The National Institute on Aging recommends seeing a doctor if extreme tiredness keeps you from your usual activities for multiple weeks. It is worth mentioning to your doctor is you or a loved one are experiencing snoring with pauses in breathing, a tingling or crawling feeling in the legs at night, or ongoing daytime sleepiness.
Check with a doctor or pharmacist before trying sleep medications or supplements, including melatonin. The National Institute on Aging notes that sleep medicines carry risks and may leave you groggy the next day. A two-week sleep diary gives your doctor useful details.
Even the best sleep tips for seniors cannot replace medical care. Our community’s skilled nursing services address all areas that affect sleep. Our multidisciplinary team includes experts in medication management, pain control, nutrition, and psychology work together to build a personalized care plan for each person.
Sleep tips for seniors work best when they fit the person. If you have questions about a loved one’s rest, daily routine, or skilled nursing care, the team at Gold Country Health Center is glad to talk. Call our team or schedule a tour.
Frequently Asked Questions
What are the best sleep tips for seniors who wake up often at night?
Start with a steady bedtime, a dark and comfortable room, and less caffeine late in the day. If you cannot fall back asleep within about 20 minutes, get up and do something relaxing. Waking often for weeks is worth a doctor visit, since pain, medications, or sleep apnea may be involved.
Is it okay for seniors to nap during the day?
For many people, yes. Naps of about 10 to 30 minutes in the early afternoon are less likely to interfere with nighttime sleep, but if you already struggle to sleep at night, napping may make that worse.
Can older adults take melatonin or other sleep aids safely?
Ask your doctor or pharmacist first. Sleep medicines can offer short-term relief but carry risks and should not be used long term, and supplements may interact with other medications.