Seniors Need Less Sleep?

We have all heard that a senior citizen need less sleep, but is this really true. Honestly, all senior citizens still need between seven and nine hours sleep. What really occurs is that as we grow older our internal sleep regulator changes making all of us feel like we have to go to bed at an earlier time, which makes us wake up earlier in the morning. Thus begins the vicious cycle. When you are arising early in the morning, your body begins to become tired in the middle of the afternoon, which causes us to desire a short afternoon nap. Now, you have a problem that is not easily fixed.

When any age person does not receive adequate sleep, it affects the daytime hours as well. Daytime sleepiness is a major problem for seniors and many others do not sleep well at night. This can dull the senses, sap energy, and makes you require a daytime nap. Taking a nap every day is not the answer for lost sleep in the night in most cases. Normally if you take a nap for a longer period of time than 30 minutes, you may have problems going to sleep again when bedtime comes.

The amount of sleep you need as you age does not change, but your sleep patterns do. The way to work with your internal clock and changing sleep patterns is to make a few lifestyle changes that will help you with sleep problems.

Ways for seniors to get their internal clock back on track and enjoy a restful night’s sleep:

• Create a schedule for going to bed and waking up. Stay on this schedule every day of the week

• Create a bedtime routine – soak in a warm bath, read, or listen to a tabletop water fountain such as the Alpine Calming Bamboo Fountain

• Create a bedroom for sleeping – the bedroom should be dark, quiet, comfortable, and cool. Invest in a white noise machine and aromatherapy products. A white noise machine will ensure that all noises that might be waking you up at night are absorbed and you will be able to sleep all night long without any interruptions. A few of the most popular white noise machines include the White Noise Machine-SleepMate 980A, the Marpac Marsona DS-600A, and the European 240 Volt SleepMate 980 Sound Screen. If the bedroom is not quite dark enough, you can also invest in a sleep mask such as the Dreamer Sleep Mask by Dream Essentials.

• Only use the bedroom for sleeping or for sex

• Eat at least two to three hours before your bedtime.

• Remember to exercise. You should begin a moderate exercise programs a few hours before retiring every night.

• Avoid caffeine, alcohol, and nicotine.