Some of the changes that come with aging can feel surprising, including sleep struggles. You know the importance of great sleep for helping you stay healthy, happy, and alert, but it can be tough to convince your brain to turn off and let you get some rest in the wee hours of the morning. If you're struggling to fall and stay asleep at night, or you're not feeling rested when you wake up in the morning, implementing some better-sleep practices may help you feel refreshed and ready to seize the day.
Recommended hours of sleep for older adults
Typically, older adults need the same amount of sleep as younger adults—about 7 to 9 hours. This is a general guideline, and your individual sleep needs may be different. Paying attention to how you feel, talking to your doctor, and noticing how your sleep impacts your health can all help you understand what amount of sleep is best for you.
There are many reasons why it can be harder to get the sleep you need as you get older. You may find that certain medicines you take to manage age-related conditions, aches and pains, and stress can all make it harder to fall and stay asleep.
While the number of hours of sleep that you need to feel your best may be the same as in your younger years, it's likely that your sleep schedule will shift as you get older. Most people in their golden years find that they feel their best when they go to bed earlier and wake up earlier, but again, your unique sleep needs may not follow this pattern.
An important note: if you're consistently struggling to get the sleep you need, or you rarely wake up feeling refreshed, it's a good idea to check in with your doctor to eliminate sleep apnea and other potential causes of restless sleep.
Here, we'll explore some better-sleep recommendations that you can implement today to start getting the rest you deserve.
Tips for creating a sleep-friendly environment
Whether you're dealing with frequent insomnia or you're simply interested in improving the overall quality of your sleep, setting the stage for healthy rest can work wonders in helping you drift off to dreamland—and stay there until the sun comes up.
Some ways to improve your sleep environment include:
- Keep your bedroom at a comfortable temperature.
- Lower the lights as you get ready for bed.
- Keep screens out of the bedroom, if possible.
- Use an ambient noise machine if it helps you stay asleep.
Relaxation techniques for better sleep
Whether your day is packed with trying to keep up with your grandkids, taking care of your home, or putting in hours at the office, stress can make it tough to fall asleep. Using relaxation techniques can help.
Try the 4-7-8 method, a simple breathing exercise that can help you feel centered when it's time to rest:
- Inhale for 4 seconds
- Hold your breath for 7 seconds
- Exhale for 8 seconds
- Repeat up to 6 times
Practicing yoga or meditation at night can also help to calm your mind and make it easier for you to fall asleep. If you're not sure where to start, trying a 15-minute chair yoga session can help you unwind and let go of the stress of the day. Using a meditation app (like the Calm app) can also help you get centered before you fall asleep.
Sleep hygiene practices
Sleep hygiene refers to habits that help you get the best rest possible. Consistency is key when it comes to maintaining great sleep hygiene, and implementing just one or two sleep hygiene tips can make a major difference in the quality of your sleep.
Good sleep hygiene habits include:
- Create a pre-sleep ritual. Doing the same things each night before bed can help you relax and signal to your brain that it's almost time to rest. You might want to include a warm bath, a relaxing book, or a quiet podcast.
- Stick to a sleep schedule. Going to bed and waking up at the same time each day can help your mind and body learn your sleep routine.
- Avoid caffeine in the afternoons and evenings. Paying attention to how your caffeine intake affects your sleep can help you learn the time in the day that you need to stop drinking coffee.
Dietary recommendations for better sleep
What you eat and drink affects your sleep, and paying attention to what works well for you can be an important part of creating a healthy sleep routine.
It's a good idea to avoid eating large meals close to bedtime, as the digestive process (and the heartburn or indigestion that comes with it) can make it harder to sleep. It's also a good idea to avoid alcoholic drinks before bed. While an evening drink may help you drift off to sleep more quickly, drinking alcohol at night can disrupt your natural sleep cycles, leaving you more tired the next morning.
You may want to try a magnesium supplement if you're having trouble falling asleep. This essential mineral plays a role in regulating muscle function, and may help your body relax so that you're able to fall asleep more easily.
Evidation: Here to help you get a good night's rest
At Evidation, our team is here to help you live your happiest, healthiest life. With your permission, we utilize the health data you're already tracking to provide you with personalized, content-based insights that help you improve myriad facets of your wellness, including getting the sleep you need to feel your best. Click here to learn more about Evidation and download the app today.
