It can be more difficult to get a good night’s sleep than you think, especially when you are in your mid-60s.
To avoid serious medical problems as you age, it is important to get enough sleep and to make sure that your sleep quality is good.
Change your Sleeping Patterns
Children need between 14 and 17 hours of sleep each night. Your sleeping requirements drop to seven to nine hours per night once you are an adult. You only need seven to eight hours of sleeping if you are more than 65 years.
It’s not as simple as it sounds.
Older Americans are more susceptible to difficulty falling asleep. They are more likely to awaken during the night after they have fallen asleep. This is part of aging. Sometimes it is due to health conditions such as sleep apnea or medication.
The Science of Sleep
It’s more than closing your eyes and then waking up. It’s a complex physiological activity where the brain is often just as active as during the waking hours. The brain works tirelessly to process and break down the day’s information.
This is particularly true in REM sleep, which stands for rapid eye movement. Dreams become more vivid and more vivid during this stage. The body experiences near-paralysis at the same time. However, eyes, breathing, and cardiovascular functions are not affected.
However, as people age, they have less REM sleep. This is important for a good night of rest and to maintain memory, creativity, and other cognitive functions.
Too much or too little sleep can also have serious consequences for your health. Over-sleeping older Americans, or those who sleep for more than nine hours a night, are at greater risk of suffering a stroke or heart attack.
A lack of sleep, less than five hours per night, can increase the risk of cardiovascular disease and pulmonary diseases. It can also lead to hormonal imbalances that can cause weight gain even if you eat a healthy diet.
Bad Habits and Good Habits
There is little you can do about the fact that sleep changes with age. However, you can get the best out of your sleep by following healthy sleeping habits such as:
- Stick to a schedule for your sleep and be consistent. This means you should go to bed and get up every day at the same time.
- Make sure the bedroom is quiet.
- Do not eat for two hours before bed time.
- Avoid caffeine-laden drinks at night. This includes iced teas and soft drinks.
- Avoid using electronic devices or TV at night. Bright lights can stimulate the brain’s natural ability to stay awake.
- You should not allow your pets to get out of bed at night.
- Do not nap too late during the day. Keep naps that are no more than 30 minutes.
- Acid reflux patients should sleep with the head elevated.
- Be gentle with alcohol. Although it may make you sleepy, you will be more likely to wake up the next morning.
- To reduce the number of trips to the bathroom during the night, avoid consuming too much water before bed.
Consult your doctor if you have any sleeping problems. Tests are available to help you find the right treatment.