Our sleep needs can change as we advance in age. While most elders require the same amount of sleep as their younger counterparts, many find it hard to get for various reasons, which is why senior community Burlington, NC uses the following methods to help them get a better nights rest.
Reduce Caffeine Intake
While this substance is often associated with coffee, it is also found in other products such as chocolate, energy drinks, pain relievers, tea and soda. While elders don’t have to stop consuming it entirely, they definitely want to avoid it 4 to 6 hours before going to bed otherwise they will find it difficult to fall asleep. The reason is because caffeine is a stimulant, and while it can be great in the morning when staring your day, you definitely don’t want it at night.
Maintain a Consistent Schedule
The human body loves routine, and this is certainly true when it comes to sleep. This is why retirement communities encourage residents to go to bed and get up at around the same times. While this is not mandatory and community residents can maintain odd hours if they like, it will be more difficult for them to get quality sleep. On the other hand, maintaining a sleep schedule which is consistent will keep the body’s circadian clock in sync.
Minimize Daytime Naps
Those over the age of sixty five are known for taking naps during the day, which recharges their energy and also provides health benefits. However, if it’s done in excess this can make it harder to fall asleep at night. Therefore, if you want to take a nap during the day it should be no longer than forty five minutes, and preferably thirty.
Shut Off Your Electronic Devices
We live in a day and age where electronic gadgets and gizmos have become ubiquitous. The trouble with this is that such devices can make it difficult to sleep, because they have bright screens or LED lights which can glow and create unwanted illumination. Before going to bed you’ll either want to completely shut down and disconnect these devices or move to a room where none are present so you can sleep in total darkness.
Review Your Medications
Did you know that some medications have side effects which can make it difficult to get a good night’s rest? If you’re having trouble sleeping, read the labels to find out if sleeping problems are one of the side effects, and if so you may want to consider switching to an alternative. Some retirement communities encourage their members to use alternative or natural medicine which provide health benefits without the adverse side effects.
Follow the 20 Minute Rule
The 20 minute rule states that if you haven’t yet fallen asleep twenty minutes after lying down, you should get up and engage in an activity which is relaxing like reading, meditation or enjoying music until you become tired. Also, you will want to develop bedtime routines such as taking a shower beforehand or performing other activities which help you relax.