Sleep is an important part of wellness throughout our lives, and there’s a lot more to it than simply feeling rested.
When we sleep, our bodies and minds recharge. Sleep strengthens our immune systems, improves memory, critical thinking, and reflexes, and can boost our mood, among other benefits.
“Sleep is even more important to wellness than diet and exercise,” Says Lauri Leadley, a clinical sleep educator and president of Valley Sleep Center, which has five locations in Arizona. “It’s all important, and goes together of course, but sleep is critical.”
Leadley says adults of any age should get between seven and nine hours of sleep each night. As we get older, though, consistently getting a good night’s rest can become more challenging. Lifestyles and sleep patterns change and the risk for developing some sleep disorders, such as insomnia or sleep apnea, increases. Other health issues, such as chronic pain, can also contribute to trouble sleeping.
But poor sleep isn’t inevitable. Leadley has a few suggestions to help older adults sleep better on a regular basis.
STICK TO A SCHEDULE
Try to go to bed and wake up at the same times each day, to establish a habit of healthy rest.
EXERCISE DAILY
Routine daily exercise—even brisk walking—can help improve your sleep quality. Staying active will also help prevent you from getting tired too early in the day. Just be sure not to work out right before bed. Morning and afternoon exercise is best.
WATCH WHAT YOU EAT & DRINK
What you put into your body can have a big impact on how tired you feel and what kind of sleep you get. A healthy, balanced diet low in fats and carbohydrates can keep you from feeling sluggish during the day, which can disrupt your sleep schedule. Also avoid caffeine and limit alcohol.
NAP IN MODERATION
Avoid naps in the evening and avoid lengthy daytime naps, as they might make it hard to fall asleep at night.
POWER DOWN
Leadley suggests powering off electronic devices an hour before bedtime. Lighted screens, such as those on your phone or TV, will stimulate the brain, making it more difficult to fall asleep. If you tend to have a lot of stresses racing through your head at night, Leadley says to use the power-down hour to write down your thoughts and to-dos, to clear your mind. Try to drift to sleep with positive thoughts. Or if you read before bed, think about where the book left off and what might happen next.
CREATE THE RIGHT ENVIRONMENT
Be sure your room is dark and free of distracting noises. The ideal temperature range for sleeping is between 64 and 67 degrees, Leadley says.
TAKE A WARM BATH
A warm bath or shower before bed is a good way to prepare for sleep, as your body temperature leaving the tub will decrease to an ideal temperature for going to sleep, Leadley says. If you experience chronic pain, a salt bath before bed might also help make you more comfortable, she says.
MONITOR MEDICATIONS
Certain medications can impact the way you sleep. Talk to your doctor or pharmacist about any potential sleep-related side effects from the medications you take.