SENIOR citizens need about the same amount of sleep as well as adults – 7 to 9 hours each night.
However, older people tend to go to sleep earlier and get up earlier than they usually do when they were younger.
There are many reasons why older people may not get enough sleep at night.
Like for instance feeling sick or being in pain can make it hard to sleep.
No matter what the reason, if you don’t get a good night’s sleep, the next day you may: be irritable; have memory problems; feel depressed; or, have more falls or accidents.
Being older doesn’t mean that you have to be tired all the time.
You can do many things to help you get a good night’s sleep, like following a regular sleep schedule.
Here are some ideas:
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, and avoid eating large meals close to bedtime because it can keep you awake.
Alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.
Meanwhile, insomnia is the most common sleep problem in adults with age 60 and older.
People with this condition have trouble falling asleep and staying asleep.
Often, being unable to sleep becomes a habit. Some people worry about not sleeping even before they get into bed.
This may make it harder to fall asleep and stay asleep.
Developing healthy habits at bedtime may help you get a good night’s sleep.
Try to set up a safe and restful place to sleep. Make sure you have smoke alarms on each floor of your home. Before going to bed, lock all windows and doors that lead outside.
You may have heard about some tricks to help you fall asleep. You don’t really have to count sheep – you could try counting slowly to 100.
Some people find that relaxing their bodies puts them to sleep.
If you feel tired and unable to do your activities for more than two or three weeks, you may have a sleep problem.
It’s time to talk with your doctor about changes you can make to get a better night’s sleep. (jaypeeyap@ymail.com/PN)
