Doris Obinna
As people age, they often experience normal changes in our sleeping patterns. You might notice that you wake up earlier or throughout the night. You may find that you get fewer hours of sleep or you fall asleep during the day.
However, disturbed sleep, waking up tired every day, and other symptoms of insomnia are not a normal part of aging. Sleep is just as important to our physical and emotional health, as it was when we were younger. There is no right amount of sleep. What you consider a good amount can be entirely different than what your neighbour needs. Still, experts recommend adults get seven to nine hours every night.
If you get less sleep than you did when you were younger, but you still feel rested and energetic, you might simply need less sleep than you used to have. However, a good night’s sleep is especially important to older adults because it helps improve concentration and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which, in turn, helps to prevent disease.
However, there are things you can do to get the sleep you need.
Stick to a regular bedtime: Go to sleep and get up at the same time each day, even on weekends. Your body will get used to the routine.
Take a warm bath: When you get out of the bathroom, the drop in body temperature may help you feel tired. It can also help you relax and slow down; so you’re more ready to go to bed.
Take time to calm down before you turn out the lights: Turn off your electronic devices and TV an hour before bed. You can read a book, listen to music or whatever helps you unwind.
Make the bedroom a sleep zone: If you are still awake 20 minutes after you hit the bed, get up. Get back in bed only when you feel tired enough. Train yourself to think of the bed as a place for sleeping only.
Avoid afternoon naps: If you sleep during the day, you are more likely to stay awake at night.
Don’t drink alcohol close to bedtime: Even small amounts can make it harder to stay asleep. It can make you wake up in the middle of the night when the effects of the booze have worn off.
Drink less fluid at night: Trips to the bathroom break up your sleep. To avoid this, drink less liquid at night.
Exercise: Do exercise at regular times each day, but not within three hours of your bedtime. If you still can’t sleep, your doctor may be able to help. He can see if you might have a condition that is causing you to stay awake. He can also check any medication you are taking, to see if they are interfering with your sleep, maybe then he can refer you to a specialist.