But, if you spend nights turning in bed and have not slept deeply for ages, you are not alone. Many people complain that they are not getting enough sleep at night as they age. Aging is linked with various health problems and might cause poor sleep!

Sleeping well at night helps you stay healthy and alert during the day. The lack of sleep causes various mental disorders, including anxiety and depression, along with other health problems.

Witnessing the changes in sleep patterns as you age is normal. Fortunately, there are various ways to combat this situation. Here, you will get useful tips to help you sleep better at night. So, what are you looking for? Continue to read and sleep peacefully at night!

Sleep and Aging: How Does Aging Affect Sleep?

As we age, we experience changes in sleep cycle and quality. Research has shown that older people need the same amount of sleep as younger ones. However, older people do not get enough sleep due to some health issues and certain factors.

There are many reasons why older people get insufficient sleep. One of the basic reasons is the less release of growth hormone, responsible for the secretion of melatonin hormone that helps you sleep without obstructions.

Besides that, the following could be the possible reasons why older people don’t get enough sleep:

Shifting In the Sleep Schedule

The circadian rhythm is our body's internal clock regulating our sleep-wake cycle. As people grow older, they see a shift in the sleep cycle. Many environmental and health issues may influence this shift. Older people getting this shift experience earlier wake-up and earlier night sleep.

Naps during Daytime

Napping during that time is good for your health, but a few research studies show that increased daytime napping affects your night sleep. The duration and time of daytime napping can influence your night sleep. OR, napping before night may also affect your ability to sleep deeply at night.

Waking Up At Night

Waking up at night is common in older people. They tend to awake at night after some sleep, which disrupts the natural progression of the sleep cycle. After waking up at night, older people find it difficult to sleep deeply later on. There are certain factors like depression and stress could be the reason for that.

Recovery from Changes in Sleep Schedule

Recovery from changes in sleep schedule affects the sleep cycle of older people. Older people require more time to adjust to the changes. For example, a sudden change in the sleep cycle can easily affect the circadian rhythm.

Sleep Tips for Older Adults

Below are the useful tips that can improve your sleep habits:

Choose the Right Mattress

If you are facing a consistent lack of night sleep, the reason could be the uncomfortable mattress. When you are comfortable in your bed, you will get good sleep. So always ensure to sleep at the right place, where your body gets suited to the surface.

Diet and Exercise

Diet and exercise both play a significant role in maintaining your sleep cycle. You should consider both aspects rigorously when you get older to ensure a good and healthy lifestyle. Exercise and diet lead you to have quality sleep.

• Eat healthy and avoid junk meals to maintain your internal rhythmic system, leading to a healthy sleep cycle.
• Regular exercise improves your sleep. Engage yourself in any physical activity to get better sleep at night. However, avoid rigorous exercise before sleeping.

Maintain a Bedtime Routine

You get enough time to adjust to your sleep cycle as you age. So, sudden sleep changes affect your natural sleep progression system. Sleep at the same time and awake at the same time to ensure better sleep.

Take A Warm Bath

Before bed, take a warm bath; it helps you feel tired, releases your all-day stress, and prepares your body for deep sleep or rest.

Get the Sunlight

Habit yourself to expose yourself to the sunlight, to make your body know when to get up and sleep. The natural interlock of your internal clock with the sun clock will help you maintain deep sleep.

Get Back to Sleep When You Wake Up At Night

When you grow older, you often get up at night while sleeping. It is called sudden eye awake. However, make sure not to elongate this awake and get back to sleep whenever you are up. It will help you stick to your sleep.

Reduce the Stress

Managing your stress is the crucial step to getting deep sleep. If you are stressed, don't worry; we all get stressed, but you should follow some techniques to get rid of it, at least when you go to bed.

• Take a bath before going to bed.
• Do some relaxing techniques like deep breathing, yoga, medication, or journaling
• Talk about your day with someone
• Limit your screen time before going to bed
• Avoid eating junk meals before going to bed
• Keep your room-induced to sleep

How Can You Create A Good Sleep Environment?

The environment inductive to sleep provides you with better sleep than an uncomfortable, cold, or too-hot room. So let’s make your room inductive to sleep;

Temperature Control

Adjust the temperature of your room according to the conditions. Make it slightly cooler; it will be more inductive to sleep than the up temperature.

Comfortable Bedding

Use a comfortable mattress and blanket. Follow your way of getting into bed that you are best suited to.

Quiet Atmosphere

Make sure to have quiet surroundings. Living with your family might not make this possible for you; close your door before bed, or soundproofing is also an option.

Minimize light

Minimize the external bright lights by using blackout curtains. Also, avoid screen light before bedding.

Conclusion:

As you age, you may not sleep well at night. The lack of sleep can cause various health issues, including anxiety, heart disease, memory loss, high blood pressure, depression, or you may start gaining weight.

Thankfully, certain ways can help you sleep peacefully at night. For instance, getting a warm bath, staying in the sun, maintaining a bedtime routine, and a few changes in eating and lifestyle can be helpful!