Adults of all ages need about the same amount of sleep each night: seven to nine hours. But, many older individuals don’t get better sleep because they tend to go to sleep early and wake early.

If you’re tired during the day or need more naps than usual to feel rested, you may have poor sleep quality. Poor sleep quality and insomnia can be harmful to your overall health. They can negatively impact your stress, cognition and immune system, leading to fatigue, a higher risk of illness, and other health complications. 

To help improve the quality of your sleep and avoid these issues, it’s important to look at your sleep hygiene — your habits or practices that affect the quality of your sleep. Keep reading for more details on how to sleep better after age 60 if you’re experiencing senior sleep problems and top tips you can implement tonight.

Top tips to get better sleep

There are many ways to get a better night’s sleep if you’ve been struggling with getting enough rest. You can start by exercising at the right time each day and avoiding certain foods before you sleep. Here’s more on what to try:

The best exercises for sleep improvement for retirees 

Any exercise can be good when you’re focusing on improving your sleep. Aerobic exercise, when timed correctly, can help you fall asleep more quickly and improve the overall quality of your sleep. However, if you participate in vigorous exercise within the three hours before you go to sleep, it could have the opposite effect and keep you awake. Lower-intensity exercises, such as stretching and light yoga, work well in place of higher-intensity cardio sessions in those hours leading up to bedtime. 

Foods to avoid before bed for better sleep for seniors

The food you eat can have a significant effect on your sleep. Heavy meals need time to digest, and lying down too soon after eating may cause indigestion and impact sleep quality. Keeping evening meals lighter or having snacks instead of a full meal will help avoid indigestion. Also, avoid nicotine, caffeine, or alcohol close to bedtime since all of these can negatively affect your sleep.

How to set up the bedroom for better sleep

Insomnia in older adults can lead to stress and frustration, but there are tips and tricks you can use to adjust your sleeping arrangements. 

Try the following tips to set up a better sleep environment:

1. Get the right mattress. Choose a mattress that improves the quality of your sleep. For example, if you often have indigestion or pain in certain positions, getting an adjustable mattress could help.
2. Avoid screens in your bedroom for an hour before bed. TVs, tablets, smartphones, and other devices emit blue light that can disrupt your body’s natural circadian rhythm. 
3. Minimize noise and light. Turn off devices and consider wearing earplugs or using a white noise machine if the area outside your room is noisy. To darken the room, try adding curtains or shades. If you need light to get to and from a bathroom or to the light switch, you can use a plug-in nightlight. Or, use smart lights that you can trigger remotely from your smartphone kept on a nearby nightstand.
4. Cool down. Most people sleep best in temperatures between 60 and 70 degrees Fahrenheit.
5. Clean up your room. Sometimes, it’s hard to sleep because a room is messy or untidy. Whether you’re stressed due to clutter or feel like you have tasks to complete (like putting away laundry), you could be keeping yourself awake with your surroundings. Tidy up to keep your room both safe and organized.

Good sleep is your ticket to an improved quality of life

Keeping your bedroom cool, avoiding exercise and heavy meals a few hours before bed, and blocking out light and noise can make a big difference in the quality and duration of your sleep. With the right approach, you’ll be drifting off to dreamland in no time.

*Disclaimer:

The information provided in this blog post is intended for general informational purposes only and does not constitute medical advice. It is not a substitute for professional medical consultation or treatment. Always consult with a qualified healthcare provider for any questions you may have regarding a medical condition.

SmartMatch does not endorse or recommend any specific products, treatments, or procedures mentioned in this article. Reliance on any information provided in this blog post is solely at your own risk. We encourage you to discuss any health concerns or questions with your doctor before making any decisions about your health or treatment.