Are you tired of waking up feeling like you didn’t get enough sleep? For seniors, getting a good night’s rest is essential for healthy aging, but doing so can be much easier said than done. There are so many reasons why seniors may not be getting the sleep they need, but if you are suffering from a lack of sleep, asking yourself these simple questions may just provide a solution:
Should You Replace Your Old Mattress?
If you wake up with a sore back each morning, your mattress may be to blame. Investing in the right new mattress can greatly improve your sleep, especially when you think about mattress styles, your body type, and pain issues before making a mattress purchase. When purchasing a Purple mattress, for example, weight is an important factor, since Purple mattresses tend to feel softer for larger bodies and firmer for those with smaller frames.
Replacing your mattress when you feel discomfort throughout the night is usually a smart move when your sleep is suffering, but the age and condition of your bed should be considered as well.
Also, think about whether new pillows could support your sleep habits and, if so, which types of pillows to add to your new bed. Finally, make sure your current or new mattress is covered in comfortable bedding, and consider adding a weighted blanket for extra relief from any anxiety that is keeping you awake at night. While research on weighted blankets is still limited, many folks have reported that using one at night helped curbed feelings of anxiety and also helped improve sleep.
Do You Need to Update Your Bedroom?
The environment around your bed can play into your overall sleep quality as well. Keep in mind that maintaining an accessible bedroom is extremely important for seniors, so before you make any changes for better sleep, ensure that lighting is even and clutter is picked up. Throw rugs on the floor (like the one in the picture above) can be a tripping hazard, and many home safety experts suggest removing them. However, if you’re want rugs for decoration, make sure you put floor grippers on the underside.)
Knowing your bedroom is safe may help you feel less anxious, so once you have made these accessibility changes, you can begin creating your sleep haven. Keep noise to a minimum by keeping your windows closed, wearing ear plugs, or turning on a sound machine to block out distracting noises. Blue light from televisions can also be disruptive to sleep quality, but if watching television relaxes you, using blue-blocking glasses may help.
Should You Change Your Daily/Nightly Lifestyle Habits?
If you are a senior who wants better sleep, revamping your bedroom is one of the simplest steps you can take. When those changes don’t seem to help, though, you may need to think about making modifications to your lifestyle choices instead. For instance, if you get most of your exercise in the evening, think about working out in the morning instead. Some studies suggest that morning exercise can be beneficial for those who have trouble falling or staying asleep, so changing up your schedule could very well boost your sleep quality.
If exercise isn’t an issue, you may also need to consider when you consume caffeine. Most people need to wait four to six hours for the stimulating effects of caffeine to wear off, but if you are having problems sleeping at night, you should try cutting out caffeine by noon or altogether. Of course, there are also some very cyclical connections between sleeplessness and mental health, so taking control of your emotional well-being and getting the help you need can help you sleep better at night, too.
Don’t let losing sleep reduce the quality of your golden years. Take some simple steps to address your sleep problems and improve your sleep habits. If those don’t work, ask your doctor for more advice on getting the sleep you need, because doing so is essential for preserving your health and your quality of life.