You know the feeling after a good night’s sleep that makes you ready to take on the world? While it’s a nice sensation, rest is actually essential. In fact, sleep isn’t just a welcome break from daily life but is the foundation for better health, a positive outlook, and sharper thinking.
Aging well includes staying active, nutritious meals, forming relationships and engaging in life. But sleep deserves just as much attention. Take a look at why it matters, how to get more of it and what to do if it seems to be elusive.
The Benefits of Quality Sleep
There are several advantages to getting regular rest and quality sleep. The following list from the Sleep Foundation outlines a few of these benefits.
1. A Stronger Immune Response
Your body repairs itself while you sleep, which enables the cells of your immune system to remember and identify potential threats. A consistent lack of sleep can lead to increased susceptibility to illnesses.
2. Improved Memory, Focus and Learning
During sleep, waste is cleared from the brain, improving its function. Sleep strengthens concentration, learning and logical reasoning. When we don’t get enough rest, our judgment can be negatively impacted.
3. Improved Mood and Emotion Management
Sleep and mood are deeply connected. Without adequate sleep, feelings of irritability, frustration, anxiety and even sadness can occur. Regular and restful sleep can help us feel calmer and more balanced.
4. Reduced Risk of Chronic Conditions
Quality sleep supports cardiac health. While resting, your heart rate slows and your blood pressure decreases. A lack of sleep can lead to cardiovascular problems, including stroke and heart disease.
5. More Energy to Do What You Love
When you sleep well, you’ll likely feel rested the next day, with more energy, alertness and attention. A lack of sleep can cause sluggishness or dozing off unintentionally.
Source: Sleep Foundation
How Much Sleep Do Older Adults Need?
It’s a myth that older adults don’t need as much sleep. Most people over 65 still need about 7–9 hours per night. However, your sleep pattern may change, such as falling asleep earlier, waking up earlier in the morning or sleeping for shorter amounts at a time. But if you’re only getting 4–5 hours of sleep, that isn’t enough to function at your best.
Tips for Getting Better Sleep
If you’re struggling to get a good night’s rest, try the following. Remember, even small changes can lead to a big difference.
1. Trouble Sleeping? Create a Sleep Schedule
Going to bed and waking up around the same time every day can make it easier to take advantage of beneficial rest — even on the weekends. This consistency helps train your body’s internal clock.
2. Trouble Sleeping? Establish a Relaxing Bedtime Routine
Try reading a book, taking a warm shower or listening to calming music as part of your routine. Avoid stimulating TV shows or scrolling on your phone at least 30 minutes before bedtime.
3. Trouble Sleeping? Make Your Bedroom Sleep-Friendly
Keep it cool, quiet, and dark. A comfortable mattress and pillow that support your body are worth the investment. Choose a soft comforter or quilt to invite you to get into bed and go to sleep.
4. Trouble Sleeping? Watch Your Diet
Large meals, caffeine or alcohol close to bedtime can disrupt sleep. Avoid caffeine and nicotine and finish your last meal 2–3 hours before turning in. If possible, eat your larger meal of the day at noon.
5. Trouble Sleeping? Try Daytime Activity
Try exercising during the daytime and outside if possible. The exposure to sunlight may help support a good night’s sleep. However, make sure to avoid vigorous workouts in the evening. It’s better for your body to feel relaxed before going to sleep.
6. Trouble Sleeping? Limit Naps
A short nap (20–30 minutes) in the afternoon can be refreshing and keep you from waking up feeling groggy. Longer or late naps may keep you awake at night.
What If You’re Still Not Sleeping Well?
There are many reasons that interfere with getting a good night’s rest, and stressing out about not being able to sleep is one of them.
If you cannot fall sleep, try deep breathing, listening to relaxing music or reading. Some have success by playing a repetitive word game. Choose a word that doesn’t repeat letters, such as dream, and then think of as many words as you can that begin with each letter of that word.
Everyone has a sleepless night now and then. But if you regularly find it hard to fall asleep, or you wake up after only a few hours and can’t get back to sleep, you might want to talk to your doctor.
Persistent insomnia can point to a medical problem. Lack of quality rest can also interfere with your ability to function or enjoy the next day, so it’s best to reach out for help.
Don’t Underestimate the Power of Sleep
Regularly enjoying a good night’s sleep is one way you can invest in your future health, both physical and emotional. Try these steps to boost your best chance of enjoying the advantages of this simple yet powerful way to live and age well well.
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 (214) 355-9000 to request a personal tour or more details today.