Consider making a few of these changes to your normal routine to beat insomnia.
Insomnia is an issue that can occur for anyone, regardless of age. However, the National Sleep Foundation reported that it can be more difficult for adults 65 and older to stay asleep during the night. There are a number of changes the body goes through with age that could make it harder to fall asleep, such as the shift in circadian rhythm and changes in the sleeping patterns. But there are also lifestyle choices that contribute to poor resting cycles.
Some of your habits might be so second nature that you don't even realize they're disrupting your sleep. Consider making a few of these changes to your normal routine to beat insomnia:
Stick to a normal sleeping schedule
By going to sleep and waking up at the same time every day, you're regulating your body's biological clock. If you like to rest longer on the weekends, it might be harder to pull this off. If you don't trust your body's internal alarm clock, consider setting a real one to help get you up every morning.
Avoid napping during the day
While taking a nap can help you power through the rest of your day, it can make it quite difficult to fall asleep at night. If you feel like you can't make it without catching a few z's, just limit the catnap to only 30 minutes.
Don't eat too late
According to Helpguide, waiting to eat dinner too late can keep you from falling asleep. For instance, fatty foods take a lot of work to digest and spicy foods can cause heartburn, ultimately leading to discomfort and disrupting your ability to get some rest. Avoid eating dinner any later than two hours before you plan to go to bed.
By exercising, you are pushing your body to the limits and ultimately exhausting it. This is a great way to prepare yourself for a good night's sleep! However, working out too late in the night can increase your energy and keep you awake. It's recommended that older adults spend 150 minutes per week dedicated to moderately-intense aerobic activity, so try your best to fit that in to your schedule.
Set the tone for sleeping
If the atmosphere in your bedroom doesn't set the right tone for sleep, there's no wonder why you're living with insomnia. The Sleep Council suggests creating a good sleeping environment by setting a cool, comfortable temperature and keeping it dark when it's time for rest. If you tend to go to sleep before the sun goes down, consider investing in room-darkening curtains.
Limit caffeine in the evenings
Coffee, tea and soda are all stimulants that tend to boost energy. Make sure you're avoiding these beverages after noon.
Check your medications
Some of your daily medications could be the reason you're so tired during the day. Be sure to check the labels to find out if drowsiness is a side effect. Then, consult with your doctor to see if there's a way to curb the sleepiness or possibly switch prescriptions.
Source: Sunrise Senior Living