How did you sleep last night? If your answer is, “not that great,” you are not alone. According to the CDC, experiencing problems falling, or staying, asleep are common among adults over age 65. It turns out that there are legitimate reasons for this challenge and sleep doctors know exactly what to do about them.
Sleep medicine physician, Dr. Audrey Wells, MD, notes that our bodies produce less melatonin (that chemical that helps us sleep) as we age. She also said that light sensitivity is lower with age and that effects our circadian rhythm. Wells adds that daytime napping can impact sleep too and that it is common to have to wake up in the middle of the night to use the bathroom. Plus, she notes that seniors may experience mood issues (like depression, anxiety, and grief) more frequently due to “changes in living situations, loss or health concerns.”
So, it is not our fault, but what can we do about it? Well, here are four tips for sleeping more soundly. Stick to a consistent schedule by waking up and going to bed around the same time each day and avoiding napping. Try to get at least 15 minutes of sunlight on your face each day to help regulate your melatonin. Boost activity levels during the day with exercise that increases heart rate and includes strength training, balance, and flexibility. Last, make sure the temperature in your bedroom is approximately 65°F.
That all sounds surprisingly good, and we live in an environment where each is relatively easy to do. So, if you find yourself not sleeping well, follow those four simple doctors’ orders. You will find it more effective, and easier, than counting sheep. Here is wishing you a good night’s sleep tonight!