Elder Care Cafe

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Whether we are concerned about the present state of the economy, struggle with random aches and pains, or have a lumpy outdated mattress, studies show that senior citizens are not getting enough sleep.

As studies show how important sleep is – one even said the more sleep we get, the more weight we will lose; must have something to do with not eating as much -  recent studies show many aging seniors are struggling with insomnia and other sleep disorders.

A number of reasons for lack of sleep could include poor sleep habits, side effects of medications, emotional or mental distress, or sleep disorders such as sleep apnea or restless legs syndrome.

As those of us who struggle with fewer hours of sleep know, we wake up groggy, irritable, and foggy-brained, sometimes barely making it through the day.

Here are a few suggestions for those who long for a good nights sleep:

• Only use your bedroom for sleep or sex. Although I’m sure you can think of other places for sleep or sex, the bedroom should be reserved only for those two activities. A number of sleep experts suggest televisions should be banned from that area.
• Keep a regular schedule. Try to go to bed and arise about the same time every day so that your body and mind get used to the idea and the rhythm.
• Don’t nap during the day. Staying awake all day will help you sleep at night.
• Have an evening ritual. Many people don’t put their pajamas on until they go to bed, others put them on earlier and read or watch TV (in the living room or den, of course) and then go to bed. Most people brush their teeth just before bed, others have pills to take. Any routine will get your mind and body in sinc with the notion that you will soon go to bed, and to sleep.
• Exercise daily, preferably not just before bedtime. Allow at least 3-4 hours before it’s time to go to sleep. In fact, if you find yourself sleepy during the day, take a walk around the block to revive yourself. You’ll find you will sleep better that night.
• Avoid food and drinks that will affect your sleep. Avoid alcohol in the evening as it may make you sleepy, but will wake you up in the middle of the night. Also, avoid any caffeine at least eight hours before going to bed. Avoid heavy evening meals. Eating your largest meal for breakfast or lunch and a light meal at night will help you walk off excess calories during the day and provide better sleep at night.
• Get sunlight during the day; keep the bedroom dark at night. Those who live in the city or have a yard light if they live in the country might sleep better with the drapes or blinds closed. Spending time in the sun during the day helps your body understand the circadian rhythm of the day. Keep within the rhythm of day and night will help your body know what is expected.
• Don’t worry – be happy. If you recognize that worry is a problem, try praying, journaling, meditating, or get counseling. Try to free your mind of troubling thoughts as much as possible before you go to bed.
• If the above suggestions fail, see a doctor in case you have a sleep disorder such as sleep apnea. The doctor may choose to run tests or prescribe something that might help you get much needed rest.

We were created to have certain cycles to help us live healthy lifestyles. As we enter into our senior years (a life cycle), having a normal day/night sleep cycle adds to our ability to enjoy life to the fullest while we are awake.

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