How to Fall Asleep and Stay Asleep
Tips for More Restful Sleep as You Age
Tips for More Restful Sleep as You Age
How many hours do you sleep each night? According to the National Institute on Aging, adults need 7 to 9 hours of sleep each night. Here are some helpful tips so you can get the sleep that helps you function well.
Older adults often have a hard time falling asleep and staying asleep. If you have wondered why your sleep has been more disrupted than ever before, one reason is that older adults go through the sleep stages differently. As you age, you spend more time in light sleep and less time in deep sleep, or REM sleep. This means you wake up more during the night and have less restful sleep. Here are a few other reasons why you may have trouble sleeping.
Retirement can have a big impact on your sleep. If you’ve recently retired, you may not be as active as before and your schedule might be more flexible. You may take more naps during the day, and your typical bedtime routine may look different than ever before. This major lifestyle change can affect your sleep. Make your sleep schedule a priority to keep some normalcy in your routine, even as your life is taking on so much change.
Sunlight is important for regulating your internal clock. Bright daylight signals to your internal clock that it’s daytime and you should be alert. Dim light signals that it’s evening. That's when your body starts producing melatonin, the hormone that tells your body to relax and get ready to sleep. If you’re not getting enough sunlight, your internal clock won’t work as well as it should, and you may have a hard time falling asleep. Try to get outside every day to get some sunlight (don’t forget the SPF!) to help you sleep better at night.
The medications you take can also impact your sleep. Some medications can make you drowsy, and others can make you more alert. Talk to your doctor about your prescriptions to make sure you’re taking your medications at the recommended times.
Health conditions can also affect your sleep. Chronic pain, depression, anxiety, and even heart disease can all make it harder for you to fall asleep at night. If you are concerned that a health condition may be affecting your sleep, it is important to talk with your doctor.
Sleep impacts your brain, mood, and physical health. When you don’t sleep enough, you might feel tired, irritable, and even overwhelmed. Sleep is so important for health and well-being at every age. Here’s why.
Good sleep helps you process memories and information you’ve learned during the day. Sleep also gives your brain time to rest and recharge. If you sleep well at night, you’ll likely be able to concentrate more, feel good about decision making, and even feel more creative. Getting enough sleep will also reduce your risk of cognitive decline and Alzheimer’s disease.
Sleeping soundly every night improves your energy and your mood. You’ll feel less stressed and more rested and ready to take on the day. Getting enough sleep can also reduce the risk of depression and anxiety.
During sleep, your body gets a chance to repair damaged cells, fight off infections, and heal itself. Getting good sleep can help your immune system, healing time, and lower your risk of heart disease, diabetes, and other illnesses.
You know sleep is important, but actually getting enough sleep can be hard. Here are some tips to help you get a good night’s sleep.
What you do during the day will affect how well you sleep at night. Try these tips next time you’re having a hard time sleeping.
Your bedtime routine is also so important to help you fall asleep at the end of the day.
If you find yourself waking up in the night, try these tips to get back to sleep.
Everyone has a restless night now and then, but if you often have a hard time falling asleep and staying asleep, it might be time to change your sleep habits. Visit your doctor to talk about your sleep or call Clover Health for extra support. Clover members can talk to an on-call doctor 24/7. Find out more by calling 1-888-778-1478 (TTY 711) 8 am to 8 pm local time, 7 days a week*