Lying awake while staring at the ceiling—or tossing and turning from one side to the other—is a familiar situation many older adults have experienced.
For the lucky, this may happen rarely and is only an infrequent inconvenience. But if you find the dream of restful sleep harder to discover, it can not only make you tired and sluggish the next day but can also negatively affect your physical and mental health.
The Benefits of a Good Night’s Sleep
Take a look at the influence and impact that sleep can make:
- Enhanced Memory and Cognitive Function: Quality sleep helps the brain process and consolidate memories, improve concentration and sharpen problem-solving skills.
- Improved Emotional Well-being: Adequate sleep can help balance moods. Getting the right amount of rest can also reduce stress, anxiety and depression. Together, this contributes to a more positive outlook on life.
- Better Physical Health: Good sleep supports the immune system and can reduce the risk of developing heart disease and diabetes.
- Improved Metabolism and Weight Control: Sleep helps regulate appetite hormones and supports proper metabolism.
- Better Heart Health: Regular, restful sleep can lead to a lower risk of heart disease as well as lower blood pressure.
- Increased Longevity: Consistent good sleep is associated with a longer lifespan due to its overall positive impact on physical and mental health.
- Enhanced Social Relationships: Well-rested individuals are more likely to engage in social activities, maintain healthy relationships and feel connected to their community.
- Increased Energy and Productivity: Good sleep boosts energy levels, making daily tasks and activities easier to perform.
- Reduced Risk of Accidents: Better sleep improves alertness and body coordination, which can in turn lower the risk of accidents and injuries.
- Improved Physical Mobility: Quality sleep promotes muscle repair and recovery, improving physical strength, mobility and balance.
10 Tips for Achieving Restful Sleep
It’s one thing to understand the benefits, but what if you can’t attain healthy rest regularly? These tips can help you increase your chances of blissfully falling asleep:
- Establish a Regular Sleep Schedule: Consistency is key when it comes to the time you go to bed and wake up. Keep a regular schedule every day — including weekends.
- Create a Relaxing Bedtime Routine: Meditating, reading a good book or listening to favorite soothing music are all activities that can help create a calming routine before bedtime.
- Optimize Your Sleep Environment: Make sure your bedroom is cool, quiet, and dark. Consider using blackout curtains, earplugs or a white noise machine if needed.
- Take a Break from Your Laptop and Smartphone: Electronic devices can disrupt your ability to fall asleep. Research has shown that the blue light can interfere with your sleep schedule.
- Watch Your Beverages: Avoid caffeine or alcohol in the evening or as it gets closer to bedtime.
- Stay Active During the Day: If you want to feel tired naturally and ready for bed at night — stay active during the day. However, avoid vigorous exercise close to bedtime.
- Manage Stress: Try to manage your stress daily and create a routine of deep breathing or meditation to relax your mind before sleep.
- Limit Naps: If you must nap during the day, it’s best to limit the time to 30 minutes. Make sure you avoid napping late in the afternoon to prevent interference with nighttime sleep.
- Avoid Heavy Meals: Many people find it helpful to eat their larger meals earlier in the day and enjoy a lighter supper before bedtime.
- Seek Professional Help: If sleep problems persist after trying these suggestions, you may want to talk to your doctor so you can address whether sleep apnea or insomnia is the problem.
Independent Living at Presbyterian Village North
We offer a unique blend of comfort, convenience and peace of mind with our non-profit senior living community set on 66 acres of beautifully landscaped grounds. Whether you prefer a spacious apartment or a freestanding home, the variety of beautiful residences ensures you’ll find the perfect space to call your own.
With chef-prepared dining and a wide range of amenities, including a fitness center, therapeutic aquatic center and walking paths, every day offers opportunities to stay active and engaged. Residents enjoy a vibrant, welcoming community, open to all faiths, with endless opportunities for connection and personal growth.
From our on-campus pharmacy services to a resident clinic, professional security 24/7and a wireless emergency call system in every residence, your well-being is always a top priority. With exceptional amenities like a performing arts theater, woodworking shop, dog park, putting green and salon services, every detail is designed to enrich your life.
For more information about how Presbyterian Village North can help you or your loved one thrive in retirement, please reach out by calling (800) 391-2779 to request a personal tour or more details today.