As we age, our sleep patterns behaviours and quality change as well. As an older adult, you may find difficulty in staying asleep or waking up at inconvenient times. Having good sleep hygiene can reap a multitude of benefits. This benefits include improving memory function, concentration, and help recover from the rigorous activities that your body has endured.
On the other hand, bad sleep hygiene increases the risk of falls as you become more tired and careless, a noticeable decrease in attention and memory, and overall fatigue throughout the day.
1) Create a Schedule!
We are products of habit and routine. When we establish routines and schedules, our body begins to adapt and we find ourselves adjusting naturally. When we create a schedule for sleeping, we can keep up and regulate our circadian clock which is essential in having good sleep hygiene.
2) Have a proper sleeping environment
As you get older, you may experience a higher sensitivity to sound so it is important to create an environment that can help facilitate good sleep. For example, keeping the TV down or turning off will help. Having some ear plugs can help if your partner or someone else in the room is snoring loudly.
Light can be a distraction and can disrupt sleep. Ensure that no distracting light enters the room or use a eye mask to help block out unwanted light.
Temperature can play a big role in having a healthy sleeping environment. Cooler temperatures will help facilitate good sleep.
3) Avoid Caffeine!
I don’t mean to scare you. Caffeine is okay. However, having caffeine during inconvenient times, especially at night can have bad effects on your sleeping habits.
A good sleep is one of many great benefits of daily exercise. Exercise can help reduce stress and tire the body for sleep. Just make sure you do not exercise too close to bed time! Your body may be wide awake!
5) Reduce daytime naps
Naps may seem very tempting especially after a good meal or a workout. However, long naps during the day will disrupt your sleeping pattern and will keep you up at night. Try to avoid naps longer than 45 minutes.