Healthy Diet and Exercise can equal Sound Sleep for the Aging

Insomnia in seniors: Expert tips to help you sleep more soundly

Seniors have trouble to sleep on a daily basis. This problem does not just happen, overnight; it’s a long series of events that unfold and gets to its climax at an old age. However, you have been experiencing this problem that is not the end of it. There is hope of regaining the ability to sleep once again. Here are several tips from experts that will ensure you enjoy your night sleep again.

Experiencing back pain, Use leg pillow

Although you may not experience a strong back pain that will push you to wake up, that mild, pain will prevent you from enjoying the restful and deep stages of sleep. You can put a pillow between your legs to ensure that you align hip well and minimize stressing your back. However, if you sleep on your back, you can try it by tacking your pillow under your knees, and it will ease the pain. Therefore giving you the chance of resting and going through all the stages of sleep all night.

Nix Naps

If you are looking for a way to sleep and enjoy night rest, then avoid with all possibilities taking naps and snoozing while the sun is up. However, if you cannot completely refrain from the behavior, keep it less than 20 minutes. The best time for naps is early in the day before the sunsets.  When you avoid the afternoon nap, you are sure that you will get the privilege of sleeping like a newborn once again. With all the impossibilities of letting go of the behavior, you can start by doing short walks, engaging in conversations with friends or taking a cold drink.

Power down

This is why a majority of people find it hard to sleep at night.  You may think the little things don’t count such as a tablet or the phone. Did you know the digital clock beside your bed might also hurt at night? Blue glow will always interrupt your sleep stages. Therefore, if you are looking forward to peaceful sleep all night with minimum or zero interruptions, be sure to turn off the lights at least one hour before bedtime. This includes TV, computer, and any other blue light sources. Find a different spot for your digital clock to avoid the display light too.

Have a sleep routine

When you are trying to have a better sleep, it is always great if you can get yourself a sleeping routine. With time, your body will get used to the routine, and you will be falling asleep the same time every day. Your body clock will be set so that you feel sleepy and get enough rest for your day. If you keep shifting the time your sleep every day, you will find that on some days you will oversleep while on others you will sleep less. During such days, you will be tired and lethargic and will have a terrible day.

Have a relaxing bedtime ritual

Before you sleep, it is always better for you to do something relaxing. For instance, you can choose to have a meditation session or burn some incense before you go to bed. This will allow your body to release a happy hormone known as serotonin that is responsible for when you feel relaxed and happier. It is also responsible for getting you to have a great sleep.  If you get to bed right after activities that cause excitement and anxiety, it will be difficult for you to sleep. If you do fall asleep at some point, it will be difficult to sleep deeply or for a long time.

Exercise daily

Working out is the best way to ensure that you have a better sleep and can solve your problems faster and easier and it will be convenient for you to get better sleep throughout the night. The care home has numerous exercise equipments that will let you to enjoy the work out. Just a brisk walk around the home is enough to get you working and ensuring that you will sleep better and for longer.

Conclusion

When you grow older, sleeping becomes a huge hassle. However, there are little things you can do to ensure that you sleep better and for a longer period.

Author: Edward Francis is interested in writing about health and fitness related issues. He has a deep knowledge of this field. Edward also works for care homes and retirement villages.