Tips for Better Sleep in Your Golden Years

Photo source: FMT

Getting a good night’s sleep can sometimes feel like a distant memory as we get older. You might find yourself waking up too early, tossing and turning for hours, or taking more naps during the day than you’d like. The truth is, sleep changes as we age, but that doesn’t mean you can’t enjoy restful nights. With a few simple adjustments, you can improve the quality of your sleep and wake up feeling refreshed.

Stick to a Sleep Schedule

Your body loves routine, no matter your age. Try to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock and makes it easier to fall asleep and stay asleep.

Create a Relaxing Bedtime Routine

It’s hard to go straight from watching TV or scrolling on your phone to falling asleep. Instead, create a calming routine to signal to your body that it’s time to wind down. This could include reading a book, listening to soft music, or doing some light stretches. Avoid screens before bed, as the blue light can interfere with your ability to drift off.

Make Your Bedroom Comfortable

Your sleep environment matters more than you think. Keep your bedroom cool, dark, and quiet. Investing in soft, breathable bedding and a supportive mattress can make a big difference. If outside noise bothers you, try using earplugs, a white noise machine, or soothing nature sounds to block it out.

Watch What You Eat and Drink

Heavy meals, caffeine, and alcohol too close to bedtime can disrupt your sleep. Aim to have dinner a few hours before you hit the hay, and try swapping out that evening cup of coffee for a soothing herbal tea like chamomile.

Stay Active During the Day

Physical activity isn’t just good for your heart and joints—it’s great for your sleep, too. A simple walk in the morning or afternoon can help you sleep better at night. Just be sure to avoid vigorous exercise too close to bedtime, as it can leave you feeling too energised to sleep.

Limit Daytime Naps

Naps can be tempting, especially after a poor night’s sleep, but too much daytime snoozing can throw off your bedtime routine. If you need a nap, try to keep it short (20-30 minutes) and avoid napping late in the day.

Manage Stress and Worry

Sometimes, it’s our minds that keep us awake. Worries about the day or the future can creep in as soon as the lights go out. Try jotting down your thoughts in a journal before bed to clear your mind. Relaxation techniques like deep breathing or meditation can also help you let go of stress.

Talk to Your Doctor

If you’ve tried these tips and still find yourself struggling with sleep, it might be time to talk to your doctor. Sleep disorders like sleep apnea or restless leg syndrome are more common as we age but can often be treated.

Sleep may not always come as easily as it used to, but that doesn’t mean it has to be elusive. You can create the perfect recipe for a restful night by making small changes to your routine and habits. Here’s to waking up feeling refreshed!