By Carolyn Spence Cagle PhD, RNC-E
As we age, it is normal to sleep more lightly, for shorter periods, and experience less deep sleep (stage of sleep hardest to wake from). More than half of persons ages 65 years and older have at least one sleep complaint related to pain, chronic illness, medications, restless leg syndrome, and other issues. However, good sleep is important because it decreases inflammation common to many chronic illnesses and influences our cognitive health, heart disease, risk of falls, and cancer. Good sleep contributes a longer life expectancy and energy for engagement in daily life. You need 7 – 9 hours of sleep every night, although most people can tolerate an occasional night of less sleep. An infrequent one-hour afternoon nap may help you after a restless night. If you feel rested during the day and able to engage in daily work, you probably have had enough sleep.
If insomnia (inability to get to sleep or return to sleep) prevents you from engaging in daily living, you may need to see your doctor to help. Other ideas to promote your sleep, including:
- Exercise early each day and outside if possible; this exposes you to sun and melatonin production for later sleep, increases your “feel good” hormones and energy, and stabilizes weight; aim for at least 150 minutes/week and 30 minutes/day of walking, strength training, yoga or tai chi to meet those goals.
- Avoid caffeine 6 hours and alcohol 4 hours before bed; eat more carbohydrates with dinner.
- Make your bedroom a cool (around 65 degrees) sleeping and intimacy room: no e-devices, phone, tv, or stimulating activity; use blackout curtains and a sleep mask to help darken the room.
- Go to bed only if you are sleepy; get up and do something relaxing (no e-devices) if not asleep in 20 minutes to begin sleep.
- Establish a routine and stick to it: go to bed and get up at the same time, take a warm bath or shower before bed, read, engage with soothing music or meditation/light yoga, etc. I have found doing all these things before heading to bed work.
- Take deep breaths and use imagery to help quiet your head: think of the pillow softness, a nice meadow, 2 things you see, 3 things you hear, 4 things your taste, etc. to support calmness.
- Do a “purge” of mental concerns or “to do” lists to quiet your head before settling to sleep.
- Keep a sleep journal to identify things that help you sleep and those that do not; use a e-tracker to evaluate your sleep and need for decisions to help sleep.
- Drink water and other fluids throughout the day and only small amounts 1-2 hours before bed to minimize the need to use the bathroom at night.
I hope some of these things lead you to better slumber!
References:
Mayo Foundation for Medical Education (2018). Good night, sleep tight. Special Report: Mayo Clinic Health Newsletter (MC2020-0214A/rev0218) (ISSN 0741-6245).
Are your lifestyle choices interfering with your sleep? (2022, July). Healthy Years, 19(7), p.3.
Sleep and immunity (2013, August). Healthy Years, 20(8), p. 6.