Getting drowsy earlier, waking earlier, and getting less deep sleep are common changes as we age, but when sleep is disturbed leaving you waking up tired every day, something is wrong. Sleep remains important to both your physical and emotional health throughout life. Insomnia should not simply be accepted as a part of aging.
The first step to improving your sleep is to speak with your healthcare provider to discuss underlying health issues, mental health problems or medication side effects that might disrupt your sleep. If none of those prove problematic you can employ some of these simple strategies to help get a good night’s rest.
Dim lights at night and turn off your television and computer at least one hour before bedtime, and don’t read from backlit electronic devices at night. This can help boost your natural melatonin levels to help you fall asleep faster. Keep your bedroom quiet, dark, and cool, and move the bedroom clock out of view. Watching the clock will only add to anxiety and keep you awake.
Keep a regular bedtime and develop a soothing bedtime routine to help prepare your brain and body for sleep. Take a warm bath, play soft music, or practice a relaxation technique that you enjoy to help relieve the day’s stress and relax you for bedtime. If you’re still waking up tired try going to bed a little earlier. If you’re too tired by the time you hit the sack you won’t rest as well.
Limit caffeine during the day and avoid heavy evening meals. Try having a light snack before bed to keep your blood sugar stable through the night, and avoid alcohol near bedtime. It may make you feel sleepy, but it will disrupt your sleep. Drink more water throughout the day and less in the late evening to avoid frequent trips to the bathroom.
Light exercise can help you sleep better at night. Even those with mobility issues can find some form of exercise they can do. If you need help finding suitable exercises, speak to your healthcare provider or physical therapist.
Adequate sleep can improve concentration and memory. It allows your body to repair cell damage and refreshes your immune system. Proper sleep can also lessen symptoms of depression and give you more energy throughout the day. Sleep deprivation can lead to serious health problems, so it’s important to address sleep problems promptly to protect your health.
At Ashbridge Manor Senior Living, we pride ourselves on creating an environment that enables seniors to lead a socially active lifestyle to improve their health. When it’s time to transition to a senior living facility, contact our professional staff members and we can help make it easy. You can find us at 971 E. Lancaster Avenue in Downingtown, PA, call 610.269.8800, or contact us online for more information. Ask us about our move-in special!.