How can I Get Better Sleep?

The National Institute on Aging says that older adults require about the same amount of sleep as all adults: seven to nine hours each night. However, seniors are likely to retire earlier and get up earlier than they did when they were younger. Seniors who don’t get a good night’s sleep may have issues the next day. They may:

• Be irritable
• Have memory problems or be forgetful
• Feel depressed; and
• Be susceptible to more falls or accidents.

Medicare Advantage’s recent article, “Seniors and Sleep: How Much Sleep You Need and How You Can Get It,” says that there are many things seniors can do to sleep better at night and feel better throughout the day.

These include the following behaviors:

• Keep a regular schedule of going to bed and getting up at the same time each day and night.
• Exercise every day, even if it’s just a walk around the block, as exposure to sunlight will also help remind the body when it’s day and night.
• Restrict your daytime napping to no more than 30 minutes.
• Maintain a healthy diet and avoid sugary junk food and excessive amounts of caffeine that can keep the body awake at night.
• Don’t have a television in the bedroom and limit your exposure to electronics in the hours before bed.
• Follow a consistent bedtime routine during the final hour of the day.
• Avoid drinking fluids in the evening hours.
• If your spouse snores, use a sound machine or earplugs, or even try sleeping in separate bedrooms.

These tips don’t guarantee a full night’s sleep, but they can certainly help.

Reference: Medicare Advantage (Nov. 17, 2021) “Seniors and Sleep: How Much Sleep You Need and How You Can Get It”