Put Your Pictures Away and Until We Meet Again I Wont Stand in Your Way Though Ill Beg You to Stay

Just similar Edward, you desire a skillful night's rest. Getting plenty sleep helps you lot stay good for you and alert. Just, many older people don't sleep well. If you lot're e'er sleepy or you find it hard to get plenty slumber at dark, information technology may be fourth dimension to see a medico. Waking upwardly every day feeling tired is a sign that you lot are not getting the rest y'all need.

Sleep and Crumbling

Older adults need about the same amount of sleep as all adults—7 to nine hours each night. But, older people tend to go to slumber earlier and become upward before than they did when they were younger.

In that location are many reasons why older people may not go enough slumber at nighttime. Feeling sick or being in hurting can make information technology hard to sleep. Some medicines can continue you awake. No matter the reason, if you don't become a good night's sleep, the next twenty-four hours you may:

• Be irritable
• Have retention problems or be forgetful
• Feel depressed
• Have more falls or accidents

Get a Expert Nighttime's Sleep

Read and share this infographic to become tips on how to get a proficient night's sleep.

Being older doesn't mean yous accept to be tired all the fourth dimension. Yous can do many things to aid you become a skilful nighttime's sleep. Hither are some ideas:

• Follow a regular sleep schedule. Go to sleep and become upward at the same time each day, even on weekends or when you are traveling.
• Avert napping in the late afternoon or evening, if you can. Naps may go on you awake at night.
• Develop a bedtime routine. Have time to relax before bedtime each nighttime. Some people read a book, listen to soothing music, or soak in a warm bath.
• Try not to watch tv set or use your computer, cell phone, or tablet in the bedchamber. The light from these devices may make it difficult for you to fall comatose. And alarming or unsettling shows or movies, like horror movies, may continue you awake.
• Keep your bedroom at a comfortable temperature, non besides hot or also cold, and every bit quiet as possible.
• Apply low lighting in the evenings and as y'all prepare for bed.
• Exercise at regular times each day but not within 3 hours of your bedtime.
• Avert eating large meals close to bedtime—they can go along you lot awake.
• Stay away from caffeine late in the day. Caffeine (found in java, tea, soda, and chocolate) can keep you awake.
• Remember—alcohol won't aid yous sleep. Fifty-fifty small amounts make it harder to stay comatose.

Insomnia Is Common in Older Adults

Insomnia is the most mutual sleep problem in adults age sixty and older. People with this status have trouble falling comatose and staying asleep. Insomnia tin last for days, months, and fifty-fifty years. Having trouble sleeping can mean you:

• Take a long fourth dimension to fall asleep
• Wake up many times in the night
• Wake up early and are unable to get back to sleep
• Wake upward tired
• Feel very sleepy during the day

Often, existence unable to sleep becomes a habit. Some people worry near not sleeping even before they get into bed. This may get in harder to fall asleep and stay asleep.

Some older adults who have trouble sleeping may use over-the-counter slumber aids. Others may use prescription medicines to help them sleep. These medicines may assist when used for a short time. Just recall, medicines aren't a cure for insomnia.

Developing healthy habits at bedtime may help you get a adept nighttime's slumber.

Sleep Apnea

People with sleep apnea have short pauses in breathing while they are asleep. These pauses may happen many times during the night. If not treated, sleep apnea can lead to other problems, such as high blood pressure, stroke, or retention loss.

You can have sleep apnea and not even know information technology. Feeling sleepy during the twenty-four hours and being told you are snoring loudly at night could be signs that you have sleep apnea.

If you remember you have sleep apnea, encounter a doctor who can treat this sleep problem. You lot may demand to learn to sleep in a position that keeps your airways open. Treatment using a continuous positive airway pressure (CPAP) device nigh e'er helps people with sleep apnea. A dental device or surgery may likewise help.

Movement Disorders and Sleep

Restless legs syndrome, periodic limb movement disorder, and rapid centre movement sleep behavior disorder are common in older adults. These movement disorders can rob you of needed sleep.

People with restless legs syndrome, or RLS, feel similar in that location is tingling, itch, or pins and needles in i or both legs. This feeling is worse at nighttime. Come across your doctor for more than information well-nigh medicines to care for RLS.

Periodic limb movement disorder, or PLMD, causes people to jerk and kick their legs every 20 to 40 seconds during sleep. Medication, warm baths, practise, and relaxation exercises can help.

Rapid center movement, or REM, slumber behavior disorder is another condition that may arrive harder to get a expert night'south sleep. During normal REM sleep, your muscles cannot movement, so your torso stays still. Only, if you have REM sleep behavior disorder, your muscles can move and your sleep is disrupted.

Alzheimer's Disease and Sleep—A Special Problem

Alzheimer's disease often changes a person's sleeping habits. Some people with Alzheimer's affliction sleep too much; others don't sleep plenty. Some people wake upwardly many times during the dark; others wander or yell at night.

The person with Alzheimer's disease isn't the only one who loses slumber. Caregivers may have sleepless nights, leaving them tired for the challenges they face.

If yous're caring for someone with Alzheimer's illness, accept these steps to make him or her safer and help you sleep better at nighttime:

• Make sure the floor is clear of objects.
• Lock up whatsoever medicines.
• Adhere grab bars in the bathroom.
• Place a gate across the stairs.

Safe Sleep for Older Adults

Try to set upwards a safe and restful place to sleep. Make sure you have smoke alarms on each floor of your dwelling. Before going to bed, lock all windows and doors that pb outside. Other ideas for a condom night'southward slumber are:

• Go on a phone with emergency phone numbers past your bed.
• Accept a lamp inside reach that is easy to turn on.
• Put a drinking glass of h2o next to the bed in instance you wake up thirsty.
• Don't smoke, peculiarly in bed.
• Remove area rugs and then y'all won't trip if you go out of bed during the dark.

Tips to Aid You Autumn Asleep

Y'all may have heard about some tricks to help y'all fall asleep. Yous don't actually take to count sheep—you could try counting slowly to 100. Some people notice that playing mental games makes them sleepy. For example, tell yourself information technology is 5 minutes before you have to get up, and y'all're just trying to get a footling chip more sleep.

Some people find that relaxing their bodies puts them to sleep. I way to do this is to imagine your toes are completely relaxed, then your feet, and so your ankles are completely relaxed. Piece of work your style up the rest of your body, section by department. You may drift off to sleep before getting to the height of your head.

Apply your bedroom only for sleeping. After turning off the calorie-free, give yourself about 20 minutes to autumn asleep. If you're still awake and not drowsy, leave of bed. When you feel sleepy, go back to bed.

If you lot feel tired and unable to practice your activities for more than 2 or 3 weeks, you may have a slumber trouble. Talk with your medico about changes you lot tin make to get a ameliorate night's sleep.

Read well-nigh this topic in Spanish. Lea sobre este tema en español.

For More Information Virtually Meliorate Sleep

This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.

Content reviewed: November 03, 2020

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Source: https://www.nia.nih.gov/health/good-nights-sleep

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