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Many seniors notice a change in their sleep patterns as they age: lighter sleep, frequent awakenings, waking very early in the morning, daytime fatigue and excessive napping.
Good sleep habits are vitally important to seniors to maintain their health and energy levels. They are more sensitive to the effects of strong light at the wrong time, EMFs, stimulation from electronic devices too late in the evening, poor eating habits and alcohol.
Seniors, be sure to read up on these things in the book Sleep Secrets:
- keeping a regular bedtime and wake-up time
- having proper early morning light in your room
- getting outside morning light or using a light therapy device
- establishing pre-sleep rituals
- following the 20-minute rule: get up if you do not fall asleep within 20 minutes
- exercising regularly
- avoiding caffeine, tobacco, alcohol, large meals and large amounts of liquid long before bedtime
- avoiding bright lights, TV and electronic devices before going to bed, and no TV in your bedroom
- keeping a cool and comfortable bedroom
- using your bedroom only for sleep
Many seniors require extra light in the afternoon, which will allow them to stay awake longer in the evening. This will keep them from going to bed too early and awakening at 3 or 4 a.m. A light therapy device can be very useful to curb this problem if getting sunshine in midafternoon is not possible.
Some seniors who complain about not being able to sleep at night don’t realize it is because of too-frequent daytime napping. Monitor the number and length of your daytime naps and try reducing them to see if this helps you sleep through the night.
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