Sleep Better: 5 Tips

We all know the expression “sleeping like a baby,” but what does it really mean? In one sense, it conveys the magical ability to sleep anywhere, anytime, in any position. Wow — that sounds as appealing as a new set of PJs. In truth, by adulthood, up to half of all people experience chronic insomnia. According to the National Institutes of Health, insomnia is a common sleep disorder that causes trouble falling asleep, staying asleep, or achieving high-quality sleep. Especially frustrating: insomnia often occurs even when people make sufficient time and create optimal sleep environments. 

Effects of Aging on Sleep 

Insomnia results from many causes (and it’s not the only culprit for troubled sleep). Older adults have specific reasons for complaining of less-than-ideal slumber. They experience changes in the quality and duration of their sleep, according to WebMD. Many of these changes are tied to variations in one’s internal clock, according to the National Institute of General Medical Sciences.

Help Yourself to Better Rest 

1. Make your room as dark as possible

This guideline seems like common sense, but there’s more to it than that. As the body ages, the amount of the hormone melatonin produced by the body decreases. Melatonin typically is made in darkness, and its superpower is enhancing sleep by managing circadian rhythms. Although melatonin is a very popular supplement, consult with a physician before using it. Mild side effects, according to the Mayo Clinic, may include headaches, dizziness, nausea, and daytime drowsiness. Less common ones are stomach cramps, nightmares, constipation, and more.

2. Go outside!

Everything mothers tell their young children about the value of spending time outdoors in nature is true. Our bodies crave the gifts of the natural world. Sunlight affects the body's circadian rhythms and nurtures individuals on many fronts, including sleep, says the Centers for Disease Control.

3. Help your body adapt to changing time zones 

In an article about helping people adapt when experiencing time changes, The Mayo Clinic offers solid advice. When traveling to a different time zone, try to arrive at your destination earlier in the day (take a morning flight) to allow sufficient time for your body to prepare for a night of (hopefully solid) sleep.

4. Seek sleep expertise

• Easy, free meditation at home is a great place to begin. Some studies, including one published in JAMA (Journal of the American Medical Association), suggest that simple meditation techniques induce regulation and may lead to more productive slumber. Experiment with the wide variety of apps and YouTube videos available.
• On its website, The Sleep Health Foundation of Australia features information about A Mindful Way, a 6-week digital online self-help program that teaches mindfulness and cognitive-behavioral skills for better sleep at a cost of about $200. 

5. Sleep-specific medical conditions

If nothing else works, a physician may recommend a sleep study to determine if you have one of a small number of sleep-specific diagnoses that can derail your rest, such as restless leg syndrome (RLS) or sleep apnea, both of which are more common as people age. Restless Legs Syndrome (RLS), according to webmd.com, causes an uncontrollable urge to move the legs, typically because of an uncomfortable positioning. It usually strikes later in the day and at night when an individual is in a reclining or sitting position. There is no cure, but some symptoms can be treated.

The latter condition, sleep apnea, causes an individual to stop breathing while asleep. According to the Cleveland Clinic, the brain goes into defensive mode by waking an individual up enough to breathe: however, apnea obscures the goal of restful, uninterrupted sleep. Although this disease can evoke serious complications over an extended period, it is often quite manageable when treatment methods are followed (such as a CPAP machine or a mouth-guard device).

Getting Help Can Mean Better Rest

At Visiting Angels Tacoma, our competent, compassionate caregivers will always make the time to get to know you or the loved one for whom you are seeking care. We’ve helped thousands of older adults live the life they want— independently, in their homes, with help from a visiting in-home caregiver. If you’re ready to get started, contact us to schedule a free, in-home consultation. We’re happy to talk with you by phone, too, at (253) 537-3700.