The facts are alarming: According to the National Commission on Sleep Disorders Research, more than half of all senior citizens do not get enough sleep. In fact, by age 65, most of us will wake up a dozen times a night and spend no more than 30 minutes in the deepest stages of sleep, when the body is supposed to restore and rejuvenate itself for the next day. In comparison, a typical 20-year-old sleeps virtually uninterrupted, spending up to two hours in the deepest stages of sleep.
Researchers say stress, naps, pain and lack of exercise among seniors are to blame. That said, sleep patterns do change with age. The body’s rhythms change as we get older, and being less active contributes to this. Seniors may tire easily during the day, and wake up earlier in the morning; two factors that contribute to their changing sleep patterns.
It is still unclear whether aging alone or the physical problems associated with it cause sleep problems. Illness, disease and pain, along with the body’s changing circadian rhythms may all be underlying factors. At the time when they need it most, it seems that most seniors are deprived of restorative sleep. Despite these concerning facts, there are still some steps you can take to keep your body as well rested as possible. Follow these five tips just for seniors and reap the benefits of a better, more restorative night’s sleep:
- Seniors do not tolerate caffeine and chocolates as well as younger people, so limit your intake especially after 7:00p.m.
- Follow a regular schedule. Go to sleep and get up at the same time each day, even on weekends.
- Exercise at regular times each day. Late afternoon is best, but moderate physical activity 2 to 4 hours before bedtime may also improve your sleep.
- To adjust your internal sleep clock, get some exposure to natural light during the afternoon hours.
- Don’t drink alcohol to help you sleep. Even small amounts can make it difficult to maintain sleep during the night. You may fall asleep faster, but you’ll surely wake up sooner and your sleep won’t be as restorative.
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Tags: Aging, asleep, getting old, health, old, senior, senior citizen, sleep, sleeping
