Are you fighting a constant battle with the Sandman? For many adults, falling and staying asleep is one of the biggest trials of their day. Insomnia in seniors is particularly prevalent, with nearly 50% of older adults regularly contending with poor or inadequate sleep. While sleep patterns naturally change with age, insomnia in seniors is not a natural or normal part of aging. You shouldn’t have to feel sleepy, irritable, or stressed about going to bed. Here are 14 practical sleep tips for seniors to help improve sleep quality and finally get the relaxed nights and rejuvenated mornings you deserve.
Causes of insomnia in seniors
Various factors contribute to sleep disturbances and insomnia in seniors, including changes in routines, lifestyle, medications, and health. For instance, many recently retired individuals struggle with insomnia after parting with the work schedule they had for many years.
Other causes of insomnia in seniors include:
- Medical conditions (including cancer, diabetes, GERD, heart failure, restless leg syndrome, COPD, sleep apnea, etc.)
- Hormone level changes
- Arthritis or chronic pain
- Dementia and cognitive changes
- Medication side effects
- Caffeine, alcohol, nicotine
- Shift work
- Trauma or tragedy
- Changes in routine
- Changes to environment
- Excessive napping
Do you have insomnia?
You might be dealing with clinical insomnia if you regularly exhibit some of the following symptoms:
- Problems falling or staying asleep
- Resistance to going to bed
- Waking up earlier than desired
- Difficulty sleeping without sleeping aids or pills
- Daytime sleepiness
- Mood disturbances, irritability, anger
- Reduced motivation
- Increased feelings of depression
- Impaired memory, concentration, and attention
- Increased risk of accidents and errors
If these symptoms ring true with you, don’t fret. By chatting with your doctor and implementing a few sleep tips for seniors, you can swiftly get back on the road to good sleep and great health.
Why sleep for seniors is so important
Sleep is critical to seniors’ overall health, and insufficient sleep can dramatically impact your physical and mental well-being. Studies reveal that not getting enough sleep increases your risk of developing chronic diseases like cardiovascular disease, obesity, depression, autoimmune conditions, and even cancer. Lack of sleep also diminishes quality of life, leading to increased stress, falls, accidents, and mood problems.
Sleep tips for seniors
1. Start your day with the sun
Good sleep starts the moment you wake up. Exposure to natural sunlight first thing in the morning helps regulate your body’s internal clock and supports the production of melatonin, the hormone that governs sleep-wake cycles.
Spending time outdoors or in front of a large window right upon waking can brighten mood, enhance alertness, and improve sleep quality. If you live somewhere with little sun or you can’t go outside in the morning for other reasons, consider investing in a light therapy lamp for similar mood- and sleep-boosting effects.
2. Establish a regular sleep schedule
Research shows that circadian rhythms are regulated by the sun, genetics, and routines. Going to bed and waking up at the same time every day regulates your natural internal clock. If you hit the hay at 9 pm every night, you’ll naturally begin to get sleepy around 9 pm without even trying. Staying consistent with a routine may be challenging initially, but it will ultimately help create a solid, restful schedule that will improve sleep quality.
3. Make your bedroom cozy
You’ll sleep better in a cozy bedroom, so optimize your room for temperature, light, noise, and comfort. Here are a few sleep tips for seniors to make your bedroom more conducive to sleep:
Temperature: Staying cool is one of the most critical sleep hygiene tips. Many experts agree that the ideal temperature for sleeping is 65 degrees Fahrenheit, which helps maintain a lower core body temperature during rest. If you’re too warm at night, your body can’t relax fully. If 65 degrees is too cold for you, raise the thermostat slightly or add cozy bedding and blankets.
Noise: Loud noises, of course, disturb sleep, but research shows that even low-level noise keeps you in a lighter sleep stage, not getting quality sleep. Try to block outside noises with door dampeners and curtains. Ear plugs, white noise machines, and calming music can also create a more steady, consistent volume to help fight insomnia in seniors.
Light: Exposure to light at night, including artificial light, will wake up your brain. After you climb into bed, keep your bedroom lights low and minimize the use of smartphones and televisions. But don’t walk around in the dark. Instead, use warm-colored lightbulbs. Orange- and red-toned lights are reminiscent of the sunset, so these warmer tones can help you get sleepy.
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4. Don’t eat too late
What and when you eat affects sleep for seniors. Digesting a large meal disrupts your body’s other nighttime healing processes, so doctors often recommend avoiding heavy meals close to bedtime.
Instead, opt for a light, balanced dinner two to three hours before bedtime. You can also incorporate sleep-friendly foods into your dinner and dessert. Foods that help improve sleep quality are cherries, bananas, turkey, nuts and seeds, fatty fish, whole grains, kiwi, and dark chocolate.
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5. Limit stimulants
Stimulants like caffeine and nicotine interfere with sleep. Be mindful of their intake, especially in the hours leading up to bedtime. Some people are more sensitive to stimulants and may need to switch to decaffeinated beverages in the afternoon or late morning. Caffeine can stay in your system for up to ten hours, so if you can’t fall asleep at 9 pm, your noon coffee may be to blame.
6. Find activities that relax you
Stress and anxiety are major contributors to insomnia in seniors. Incorporating calming, relaxing activities into your bedtime routine will help prepare your mind and body for sleep. Wind down by reading, knitting, listening to music, journaling, or taking a warm bath. Mindfulness techniques like deep breathing and meditation are especially effective in promoting sleep for seniors.
7. Stay active (but not too late in the day)
Regular physical activity has numerous health benefits, including improved sleep quality and quantity. But the timing of your exercise also matters. Working out too close to bedtime might make it challenging to fall asleep. Exercise raises your core body temperature, which signals your circadian rhythm that it’s time to be awake. However, after about 30 to 90 minutes, your body temperature falls again, and this decline in body temperature can actually make you sleepy.
So, consider working out in the morning for a boost of energy or about two to three hours before bed. Listen to your body’s signals to see what time of day exercise most benefits you.
Top sleep for seniors tip: If you prefer to work out in the evening, consider more tranquil exercises like chair yoga or gentle stretching. Light stretching promotes relaxation, releases tension, enhances flexibility, and calms the mind before bed. Try out these daily stretches that help improve sleep for seniors.
8. Limit naps
While short naps can be beneficial, excessive or lengthy naps can interfere with nighttime sleep. If you like to nap throughout the day, keep your naps short – around 20 to 30 minutes in the early afternoon. These quick cat naps can help boost alertness for the afternoon and evening without contributing to insomnia in seniors.
9. Manage your medications effectively
Certain medications and supplements affect sleep patterns. For example, taking vitamin D late in the day can dysregulate your circadian rhythm, and many antidepressants have a stimulant-like effect that may make it harder to fall asleep.
Discuss the timing and potential side effects of your medications with a healthcare professional to ensure you have minimal sleep disruptions. Your doctor may also be able to offer personalized sleep hygiene tips.
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10. Create a bedtime ritual
One of the best sleep tips for seniors is to create a comfortable, consistent bedtime ritual. A bedtime routine reduces anxiety and encourages your body’s natural release of melatonin. Whether you read a book, practice gentle stretching, or enjoy a warm cup of caffeine-free herbal tea, these rituals serve as a gentle transition from the busyness of the day to the tranquility of the night.
Here are some bedtime sleep tips for seniors to try:
- Put on cozy pajamas and slippers
- Take a warm bath or shower
- Read a book
- Stretch or do yoga
- Sip warm milk, hot cocoa, or tea (caffeine-free)
- Prepare a to-do list for tomorrow
- Journal
- Meditate
- Listen to relaxing music
- Incorporate calming scents like lavender
11. Limit exposure to stressful content
Turn off the evening news and put down your smartphone. Although staying informed is essential, the stress and emotional impact of news stories can linger, disrupting your ability to fall asleep or even causing nightmares.
Instead, opt for uplifting or neutral content before bed to get your brain into a peaceful state. Try a nature documentary, travel shows with calm narration, guided meditation, relaxing audiobooks, calm books, or gentle humor or comedy.
12. Hydrate throughout the day
A significant contributor to insomnia in seniors is nighttime urination. If you’re getting up frequently to use the bathroom, you cant get the deep, restful sleep your body craves. Consuming too many liquids close to bedtime can cause sleep disruptions, especially for those with chronic health conditions.
While staying hydrated is essential for overall health and sleep, reducing your fluid intake in the evening will help minimize the need for frequent bathroom trips. To stay adequately hydrated, drink more water earlier in the day and taper off at night.
13. Stay social
Fostering a sense of belonging and emotional fulfillment creates a solid foundation to improve sleep quality and reduce insomnia in seniors. Maintaining connections with friends and loved ones stimulates the mind, boosts happy endorphins, and contributes to overall wellness. Learn how to support better sleep for seniors with these 11 tips on staying active in your community.
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14. Seek professional help
If sleep problems persist even after trying these sleep tips for seniors, seek professional guidance. Health conditions like sleep apnea, restless leg syndrome, and other chronic health conditions can cause insomnia in seniors. You may require specific medical interventions, so consult a healthcare provider or sleep specialist to help improve sleep quality for the long-term.
Sleep tips for seniors to improve sleep quality
Incorporating these sleep hygiene tips into your daily routine will significantly improve sleep quality, invigorate your energy levels, and help alleviate insomnia in seniors. By prioritizing sleep with these simple lifestyle adjustments, you’ll enjoy all the health benefits of a good night’s sleep.
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