5 Habits That Will Help Seniors Get A Better Night's Sleep
5 Habits That Will Help Seniors Get A Better Night's Sleep
Getting enough sleep can benefit your life in many ways, not least of which is simply feeling good from day to day. Many seniors often have trouble sleeping, but incorporating some relatively simple habits into your day can make a big difference when it's time to put your head on the pillow.1. Get Up and WalkOne excellent habit to get into is to get up at the same time every morning and go for a walk. This can benefit your ability to sleep for a couple of reasons. For one, it helps to get your body on a regular sleep schedule, which includes getting up and going to bed at the same times every morning. Secondly, starting your day with a walk is a good way to ensure that you will get enough exercise throughout the day. Getting exercise is especially helpful for sleep and doing it first thing in the morning means that no matter how much other activity you get during the day, you've already gotten some in.2. Avoid Eating Before BedIf you can help it, it's best to avoid eating right before you go to bed. If you do find yourself too hungry to skip a snack, make sure you're reaching for something that's not going to keep you awake. That means no sugar or caffeine. Almonds actually promote healthy sleep, so if you need a snack at night, these heart-healthy nuts could be just what the doctor ordered. It also helps that they're quite filling.3. Have a Drink Before BedDrink something before bed to help you sleep. That doesn't mean knock back a beer or a bourbon. In fact, believe it or not, it's best to avoid alcohol before bed. Instead, drink something that is known to be effective for helping people sleep well, such as:
- Warm Milk
- Tea (Chamomile, Lemon Balm, Passionfruit, or Lemon, Ginger, Honey)
- Tart Cherry Juice4. Develop and Stick to a Ritual
It's a good idea to have a pre-bedtime ritual in which you do the exact same things every night just before getting to bed. Read a book, meditate, write in a journal, or do some sleep-enhancing yoga.Millions of people are plagued by sleeping problems, but these aren't issues that are incurable. While medical sleep aids are out there, the fact is that simple lifestyle changes are bound to make a bigger and more positive difference in your ability to get regular, healthy sleep.
Jim Vogel is the co-creator of ElderAction.org, which was launched after he and his wife became caregivers for their parents. With the site, he hopes to spread awareness about senior health and wellness and also to provide valuable resources for caregivers on other senior-related topics. When he isn’t working on the site, Jim enjoys fishing and reading, in addition to spending time with his family.
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