One of the most common challenges that seniors face is getting a good night’s sleep. As we age, we tend to nap more during the day, get exhausted earlier at night, have trouble falling asleep, or perhaps wake up in the middle of the night and have trouble going back to sleep quickly. All these problems can significantly intervene in our quality of life as well as our energy levels. There are various factors that contribute to poor sleep patterns. Trying to determine what is interfering with you can help you figure out some effective solutions to feel rested. In this article, Artha Senior Care brings you the causes of poor sleep and how to combat it.
Common Causes Of Poor Sleep
- Sleep hiatus
- Side effects of medication
- Restless leg syndrome
- Walking around in the middle of the night to go to the restroom, medically known as Nocturia
Contact your healthcare provider if you think that any of these problems are impacting your sleep negatively. Nevertheless, there are various methods that you can do on your own to combat sleep difficulties and put yourself back into a healthy sleep routine.
How To Improve Sleep Patterns
- Increase Your Melatonin Levels Naturally
Artificial lights can curb your body’s production of melatonin at night. It is a hormone that makes you sleepy. Install low-wattage bulbs in your bedroom, and turn off the television, mobile, and computer for at least an hour before going to bed.
- Your Bedroom Should Be Dark, Quiet, and Cool
You must make sure that your bedroom is cool, dark, and quiet and that your bed is comfortable. We tend to become more sensitive to noise as we grow old, and heat and light can also cause sleep issues. Try out earplugs, a sound machine, or a sleep mask for better sleep quality.
- Don’t Scroll Through A Backlit Device at Night
If you love to read from an iPad, tablet, or any other device, make sure you switch to an eReader that needs an additional light source.
- Come Up With Soothing Bedtime Rituals
Playing music, taking a bath, or practising a relaxation technique like mindfulness meditation, progressive muscle relaxation, or deep breathing will definitely help you wind down before going to sleep.
- Limit Sleeping Pills And Sleep Aids
Sleeping pills usually come with their fair share of side effects and are not meant for use in the long term. They do not address the underlying causes of your insomnia and can make it worse in the future.
Artha Senior Care is a five-star old age home where we ensure our elders are under a proper sleep schedule. Lack of sleep can lead to depression and mood swings, which is why all our seniors have customised meals and care. Get in touch with us for more details.