According to public health experts, older adults need seven to nine hours of sleep every night. However, many seniors are not getting enough shut-eye.
Among men and women over the age of 65, over half of them say that they experience sleep disorders. Many of them have insomnia: the condition in which a person could not fall or stay asleep.
There are many possible reasons why sleep is evading seniors. Existing illnesses, including arthritis, can make relaxing in bed at night a challenge. Some medications may also lead to difficulty falling and staying asleep.
The lack of sleep can lead to a myriad of health problems later on. If you are having trouble falling and staying asleep, here are some changes that you should make in your bedroom.
There are different types of mattresses in the market, and it does matter which one you choose to sleep in every night of your life.
In one study, researchers examined the quality of sleep of over 100 participants. They found that slight variations in mattresses (soft, medium, firm) can impact a person’s comfort, pain, sleep, and daytime function.
It is best to invest in good quality mattresses. Hypnos beds and mattresses are known internationally for providing comfort. In fact, the brand supplies beds and mattresses to the Royal Family.
You spend a third of your life sleeping. You should make sure that the bed you lie in provides you with the utmost comfort.
No Gadget Zone
It is a bad idea to have a television inside the bedroom. Many people have developed the habit of watching the news, television shows, movies in bed.
The bedroom, therefore, has ceased to become a place of relaxation and, most importantly, sleep. To get rid of the habit, you should leave the television in the living room and relegate your bedroom solely for sleeping.
You should not fiddle with your smartphone or laptop, either. Try not to use any electronic device two hours before you sleep so that your brain can be in relaxation mode by the time you go to bed.
Use Low Lighting at Night
Artificial bright lights keep your brain active at night. It makes your body think that it is still daylight and you have work to do.
Any form of light is considered detrimental to sleep. So, if you want to snooze soundly, embrace the darkness. It will be easier for you to fall and stay asleep if the lights are off.
Before bedtime, you may want to turn down the brightness of the lights, too. Opt for a soft, dim glow hours before you sleep. Look into adjustable and color-changing light bulbs that you can control with your smartphone.
Keep Temperature Comfortable
The temperature affects your sleep, too. If it is too hot, you might find yourself waking up in the middle of the night, sweating. If it is too cold, you would also be awoken from shivering.
Maintain a temperature that feels comfortable to you. According to studies, 65 degrees Fahrenheit or 18.3 degrees Celsius is the perfect indoor temperature for sleeping.
Getting enough sleep every night is part of a healthy lifestyle alongside eating a well-balanced diet and exercising regularly. If you suffer from insomnia and other sleep disorders, see a doctor to rule out or address any undiagnosed health problems.