Dealing with insomnia is a common issue with older adults.
This might be from living an unhealthy lifestyle, not having a good mattress, or simply from having an improper routine on a daily basis. These tips are going to help seniors reduce insomnia and get good rest each night.
Get Regular Exercise
Getting regular exercise is important for everyone, for many different reasons. With seniors, it helps them to reduce their risk for heart disease and stroke, keep their flexibility and strength up, and help reduce stress.
It is also an excellent way to help battle insomnia. With a routine fitness program, you are tired enough in the evening to rest peacefully and get a good night’s sleep.
You might want to switch to taking your daily walk in the afternoon so that shortly afterward, you take a shower and go to bed. You will be tired and more than ready for sleep.
Develop a Regular Nighttime Routine
Having a nighttime routine that is mostly similar each evening can also help with insomnia. With a bedtime routine, you are getting your body used to the same steps, which ultimately helps your mind and body to relax.
This might include having a cup of tea with milk while reading a book in bed, having a relaxing bath, or listening to your favorite soft music shortly before bed.
However, make sure no part of the night routine involves things that will get your brain going and become more energetic.
Stop Taking Naps
Naps are sometimes needed when you have a day filled with a lot of activity, but on the average day, you should try to avoid naps.
You may find that you really want rest in the early afternoon, but try not to completely fall asleep for hours each day during your nap.
This is likely just a few hours before bedtime, so you are really messing with your body’s ability to sleep at night at the appropriate time.
Keep the Bedroom Reserved Only For Sleep
A very bad habit to start is by watching television or using your computer or phone while in bed at night. This is going to keep your brain going and can make it hard to rest.
All of these activities should preferably stay out of the bedroom, so that when you’re in bed, the only thing you reserve it for is sleep or intimate time with your significant other.