Not getting enough sleep throughout the night can cause many unpleasant problems during the day. As you age, you may find yourself feeling tired or falling asleep in the daytime hours. Soreness is also a common symptom seniors report from not sleeping well. If you are concerned with the amount or quality of sleep you are getting at night, try implementing these steps into your routine and start feeling more comfortable and rested throughout the day: Commit to a Regular Bedtime As long as your schedule allows, try to go to bed each night and get out of bed each morning at consistent times throughout the week. Establishing an effective sleeping schedule is important to getting the right amount of hours of sleep needed and keeping you energized during daily activities. Incorporate Light Exercise into Your Day Getting older limits our ability to physically exert ourselves and due to the factors of aging, we find it more difficult to dedicate a decent amount of time and effort into daily exercise. If aerobic exercise isn’t a possibility for you, simply taking a walk or doing physical chores around the house can help your body to be more tired when bedtime arrives. It is important to note that while small amounts of physical exercise throughout the day are helpful to better sleep at night, you should not exercise within 3 hours of bedtime, as this can cause restlessness. Make Sure Your Bedroom is Dark and Quiet Keeping the room where you sleep a peaceful and relaxing environment is also a way to get better rest. Eliminate any distractions that may be present and keep light low during the evening hours. Always turn off all lights and TVs/electronics when laying down to sleep. The temperature of your bedroom is additionally important. Ensure that your room isn’t too hot or cold, and that you have proper blankets and sheets to keep yourself at a comfortable temperature throughout the night. If You Need a Nap, Nap Smart The most beneficial type of nap is one that is short, early, and comfortable. Napping even for 5 minutes can improve memory processes and alertness. The ideal nap is between 15-45 minutes. Longer naps can leave you with feelings of grogginess and may make you feel worse than before you slept. Napping in the early afternoon is also best – taking a nap too late in the day can have a negative effect on your sleep at night and may cause you to have trouble falling asleep. As with any amount of sleep, be sure you are napping in a setting with low light and little distractions or noise. Make Sure Your Bed is Right for You Perhaps the most important guarantee of a good night’s sleep is having a bed that is comfortable and that properly suits your needs. Freedom Mobility has a variety of mattresses with different features to choose from, making finding the right bed for you simple and satisfying. With options like alternating pressure, adjustable firmness, “bottoming out” protection, modifiable head and foot panels, and bed/safety rails, Freedom Mobility’s beds and mattresses are a great fit for seniors who aren’t getting the sleep they need. Contact us and we will be happy to provide you with the tools you need to start sleeping better today!
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