Senior years are basically meant for relaxation and rest. As all the family responsibilities are over by this age, sleep problems are expected to recede. But, reality often turns out to be very different, as sleep problems elevate significantly with the increase in age. More than sixty percent of senior citizens experience innumerable sleep problems. Generally, elders above 65 experience sleep deprivation as a difficult issue to deal with. Discussed below are some useful tips that can alleviate elderly sleep disorders.
What Are the Root Causes?
Researchers conclude that the factors which affect sleep patterns in senior citizens include stress, lack of exercise and pain. Even diseases and illnesses are among the underlying causes as sleep is also affected by the medicines taken during treatment. Unfortunately, most of the seniors take any treatment for these problems.
Here are some tips, which might work for seniors experiencing sleep deprivation:
Right Kind of Diet
As the body gets old, the capacity of the body to tolerate chocolates, nicotine or caffeine decreases. Hence, the intake of such substances should be limited and especially during the late evening. As you get older, you must maintain a balanced diet so that the body meets the nutrient requirements. Inadequate levels of magnesium and iron also contribute towards disturbed sleep. It is advisable not to take heavy meals just before you retire to the bed. Your meal should be taken at least a few hours before going to sleep.
It is important for the senior citizens to follow a proper and regular schedule, even on weekends. They should get up and go to sleep at the same time every day. This routine helps the body to understand and regularize sleep patterns. Regular exercise at fixed hours must be included in the daily routine of senior citizens. Late afternoon is apt, but you may also indulge in some light physical activity a few hours before bedtime. These exercise sessions would help you sleep better. Expose your body to natural sunlight during the daytime.
Set the Right Environment
The general rule is to bring some potential changes to your environment that can actually regulate your sleep patterns. Sleep in a well-ventilated bedroom, choose comfortable bedding and avoid any kind of noise and light disturbances. Your bedroom plays a significant role in the sleep quality. Hence, arrange the room with pastel colors accessories, which help to maintain positive vibes, according to Feng Shui.
Alcohol Is No Remedy for Elderly Sleep Disorders
You must not take the help of alcohol to sleep. Not even small amounts should be taken, as alcohol makes it difficult to maintain a deep sleep for the whole night. You may fall asleep quickly with alcohol intake, but you are sure to wake up sooner and won’t even feel restorative.
Try some herbal remedies, which are capable of triggering hormones and neurotransmitters associated with quality sleep. However, it is important to seek medical consultation, if elderly sleep disorders turn severe.