Many have trouble getting – or staying – asleep as when getting older. This can leave a person feeling tired and grumpy. Avoid insomnia by cutting down on daytime naps, establishing a bedtime routine and going to bed at the same time each night. Try a warm drink such as chamomile tea or hot milk before going to bed.
Many adults complain of sleep problems as they age, including insomnia, daytime sleepiness, and frequent waking during the night. But getting older doesn’t automatically bring sleep problems. Poor sleep habits are often the main causes of low-quality sleep in older adults. Fight afternoon fatigue –- Fatigue is a common problem among older adults, especially after lunch. Having a glass of water and a high-antioxidant food like a prune can revitalize the body and stimulate the mind.
Artificial lights at night can suppress the body’s production of melatonin, the hormone that makes sleepy. Use low-wattage bulbs – or exchange for red or blue – where safe to do so, and turn off the TV and computer at least one hour before bed.
Make sure the bedroom is quiet, dark, and cool, and the bed is comfortable. Noise, light, and heat can interfere with sleep. Try using an eye mask to help block out the light.
Develop bedtime rituals. A soothing ritual, like taking a bath or playing music will help to wind down.
Go to bed earlier. Adjust the bedtime to match when feeling tired, even if that’s earlier than it used to be.