Older adults need about the same amount of sleep as all adult, 7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger.
There are many reasons why older people may not get enough sleep at night. Feeling sick or being in pain can make it hard to sleep.
Some medicines can keep you awake. No matter the reason, if you don’t get a good night’s sleep, the next day you may:
▪ Be irritable
▪ Have memory problems or be forgetful.
▪ Feel depressed
▪ Have more falls or accidents.
Being older doesn’t mean you have to be tired all the time. You can do many things to help you get a good night’s sleep.
Here are some ideas:
▪ Follow a regular sleep schedule.
▪ Go to sleep and get up at the same time each day, even on weekends or when you are traveling.
▪ Avoid napping in the late afternoon or evening, if you can. Naps may keep you awake at night.
▪ Develop a bedtime routine.
▪ Take time to relax before bedtime each night. Some people read a book, listen to soothing music, or soak in a warm bath.
▪ Try not to watch television or use your computer, cell phone, or tablet in the bedroom. The light from these devices may make it difficult for you to fall asleep. And alarming or unsettling shows or movies, like horror movies, may keep you awake.
▪ Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible.
▪ Use low lighting in the evenings and as you prepare for bed.
▪ Exercise at regular times each day but not within 3 hours of your bedtime.
▪ Avoid eating large meals close to bedtime—they can keep you awake.
▪ Stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and chocolate) can keep you awake.
▪ Remember—alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.
The Benefits of a Good Night’s Sleep
There is a long list of benefits to getting a good night’s sleep, all of which revolve around preserving the overall health of your body.
Sleep brings you the ability to feel refreshed, energized, and allows you to function at 100% each day.
Sleep is a piece of the body’s clock that helps maintain your blood-sugar levels, which helps explain why people with irregular schedules can be connected to serious mental illnesses.
"SLEEP TIGHT READERS 😃"
Credit: NIH National Institute on Aging (NIA). SINUS CONDITIONS, SINUS PROCEDURES BY HPCS. Image Credit: Vibrant Life. Sound Sleep Medical.
Most Nigerians has irregular schedule ooo may God help us as we adjust our time of sleep
ReplyDeleteI sleep early and wake up early... Feeling refreshed and energetic to hit the streets 💪
ReplyDeleteThis sleeping pattern won't work for some people living and working in Lagos.
ReplyDelete