A Senior’s Guide to Sleeping Well

The idea that you need less sleep as you get older is a myth. However, the way you sleep does change.

In your senior years, you’re likely to wake up earlier and feel sleepy long before your usual bedtime. You’ll experience fewer hours of deep sleep, and you may get up more often during the night.

Many adults adapt easily to this natural transition, but others need more help. About 40% of the elderly report having at least one symptom of insomnia at least a few nights each week, according to the National Sleep Foundation.

Figure out what’s keeping you up at night. Learn more about common sleep issues that affect seniors, along with suggestions for overcoming them.

Strategies for Age-Related Sleep Issues

Many of the physical and social changes associated with aging can affect your sleep.

Be prepared for these new challenges with these tips:

1. Manage chronic conditions.

Conditions such as arthritis can interfere with your sleep, and lack of sleep can aggravate your symptoms. Break the cycle by following your doctor’s recommendations consistently.

2. Treat apnea.

If you snore loudly, you may have sleep apnea, a temporary cessation in breathing. Age and obesity increase your risk, but there are effective treatments, including continuous positive airway pressure devices that help keep your respiratory tract open.

3. Monitor movement disorders.

Many seniors also develop restless leg syndrome and other movement disorders.

Home remedies like stretching and massage may relieve minor symptoms, and doctors may prescribe medication for more serious cases.

4. Exercise regularly.

Working out will help relieve insomnia and many other effects of aging.

Find a variety of safe activities you enjoy or take group classes designed for seniors.

5. Stay engaged.

Mutually supportive relationships and enriching hobbies will also help to keep you fit.

Volunteer in your community and spend time with family and friends.

6. Talk with your doctor.

Let your doctor know about any concerns you have. Keep a journal so you can share relevant information about your sleep habits.

Strategies for General Sleep Issues

Sleep may be even more important for your physical and mental health as you grow older. Review your basic daily habits so you can make positive changes.

Try these ideas:

1. Darken your bedroom.

Shutting out bright lights helps your brain to become drowsy. Turn off the TV at least one hour before bed and use night lights if you get up to use the bathroom.

2. Block out noise.

As you age, you may become more sensitive to noise, as well as light. Use a fan or white noise machine to mask car stereos and garbage trucks.

3. Try naps.

Changing hormone levels reduce the time that seniors spend in the most restful stages of deep sleep. You may be able to compensate by going to bed earlier or taking daytime naps.

Remember that brief naps early in the day are less likely to interfere with your overnight slumber.

4. Eat light.

Losing excess weight and eating a diet rich in whole foods will enhance your sleep and overall fitness.

Enjoy a small bedtime snack if it helps you sleep but avoid anything spicy or high in fat.

5. Limit alcohol.

Substances like alcohol, tobacco, and caffeine disrupt sleep, and aging bodies are more sensitive to the effects. If you want a nightcap, drink plain water or herbal tea.

6. Rest and relax.

Brooding about insomnia can make you too anxious to sleep. If you’re tossing and turning, try meditating or slowly counting down from 100.

Simple lifestyle changes are usually all you need to stay well rested at any age.

If you still have trouble sleeping or feel tired during the day on a regular basis, ask your doctor about what treatments are appropriate for you.

Bedtime Habits of High Achievers

There's no doubt that your habits are excellent predictors of your current and future circumstances. The things you do each day matter in a big way.

Slightly overeating each day is vastly different from slightly undereating each day when you consider the results months down the road.

Save a little each day or spend a little more each day. Consider the difference.

Most people have a morning routine, but fewer have an evening routine.

You're not in a rush at night, so use the time to the best of your ability. A few effective evening habits can pay off in a big way in the future.

Develop a nighttime routine that enhances your life:

1. Plan the following day.

Avoid going to bed without a concrete idea of how you'll spend the next day. Just a list of three things you'd like to accomplish the next day can be a good start.

When you wake up in the morning, you won't have to think about what you should do first. You'll already have a basic plan.

2. Forgive everyone and everything.

Each day is a new day. The best way to prepare for tomorrow is to let go of today.

Many of the negative things that happened to you are outside of your control.

You can choose to make yourself miserable, or you can choose to move on.

* A grudge can feel like an appropriate response, but you're only hurting yourself.

You need your mind clear if you want to become a high achiever.

3. Read.

This is the most common bedtime habit shared by those that have achieved a high level of success.

Make an effort to read for at least 30 minutes each night. Spend the time wisely.

You'll learn more from a book on current events, an autobiography, or something related to your field than you will from re-reading a Harry Potter novel.

* Reading is good for your brain health and your stress levels too.

4. Exercise.

Many successful people report taking a walk or engaging in other types of exercise before bed. Be careful with this one.

You might find yourself less able to sleep after a bout of exercise. Experiment and see what works for you.

5. Use the time to be creative.

You're likely to find that your creativity is at its peak either early in the morning or later at night.

The evening can be a great time to problem-solve and brainstorm new ideas. You might use the time to write. Let your imagination roam.

6. Meditate.

By meditating before bed, you'll sleep better. It's also a great way to unwind from your day and let go of the stresses you've accumulated during the day.

There are plenty of excellent resources to get you started with your meditation practice. Just a few minutes each night can be productive.

7. End the evening with feelings of gratitude.

Spend two minutes thinking about the blessings in your life. What are you grateful for? Focus on the great things, experiences, and people you already enjoy in your life.

Do you have a bedtime routine? The hour or so before bed can be put to good use. You likely use that time now to watch TV or play on your phone.

Imagine the changes you could make over the next year if you harnessed that time wisely.

Learn more about your health online when you read the rest of our information here about: Daily Sleep Requirements guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

New order website for Australian customers:

For all the subscribers that don't want to talk to anyone, just want to buy their products direct, I'm creating these websites that process orders for you once you register with them.


The Australia GoHerbalifeSite is the first one completed, other countries will come along soon...
Australian customers: Click this link or tap on the banner below to check it out and get registered to place your orders... and remember your 15% discount code: HLIntro15




Did you find this post fun, informative and useful? If so, please share it with others!

If you have a comment, question or suggestion, please leave a comment below!