Lisa Conway – FLORIDA TODAY
Q: Do you have any sleep tips for seniors?
A: Sleep is a topic we should take very seriously as we age, since adequate sleep is important for optimal health. Sleep supports physical restoration, cognitive functioning, emotional well-being and our immune systems! Unfortunately, aging often brings changes to sleep patterns, making it more challenging to get quality rest. 
We may experience lighter sleep, frequent awakenings, or difficulty falling asleep due to reduced production of melatonin, health conditions, or medications. It’s not an overstatement to say that poor sleep can lead to a diminished quality of life. So what to do? Read on for tips by leading sleep experts.
- Establish a Routine: Go to bed and wake up at the same time every day –even on weekends. A consistent schedule helps regulate your body clock, making it easier to fall asleep and wake up refreshed.
- Comfortable Sleep Environment: Ensure your bedroom is quiet, dark, and cool. Use blackout curtains, a white noise machine, or earplugs if needed. Invest in a comfortable mattress and pillows to support your sleep posture.
- Daily Activity: Regular physical activity improves sleep quality and duration. Aim for at least 30 minutes of moderate exercise most days, but don’t exercise too close to bedtime as it may interfere with sleep.
- Stimulants and Alcohol: Reduce caffeine and eliminate nicotine intake, especially in the afternoon and evening. Alcohol can make you feel drowsy initially, but it disrupts sleep cycles, leading to poorer-quality rest.
- Light Exposure: Get natural sunlight exposure (especially morning and late afternoon) to regulate your circadian rhythm. Avoid electronic device screens an hour before bed, since blue light interferes with melatonin production.
- Your Bedtime Routine: Calming activities before bed (reading, meditating, or a warm bath) help signal your brain that it’s time to wind down.
- Watch What You Eat: Avoid heavy meals and sugary snacks close to bedtime. If you’re hungry, opt for a light snack, such as a banana or yogurt, which contain sleep-promoting tryptophan.
Conditions such as sleep apnea, restless leg syndrome, or insomnia are common in older adults and can affect your rest. These may require consultation with a healthcare professional for evaluation and treatment.
By adopting healthy habits that promote sleep, older adults can enhance both their mental and physical well-being. To learn more, join me January 10th for Senior Health Friday with Nurse Lisa, when I’ll discuss the importance of sleep and how to consistently achieve a good night’s rest. RSVP online at www.OneSeniorPlace.com or call 321-751-6771 in Viera.
Lisa Conway is a Registered Nurse, Certified Dementia Practitioner and a Certified Care Manager for Senior Partner Care Services, Viera. Ms. Conway hosts a monthly seminar, ‘Senior Health Friday with Nurse Lisa.’ One Senior Place is a marketplace for resources and provider of information, advice, care and on-site services for seniors and their families. Submit your questions to AskOSP@OneSeniorPlace.com. For immediate help, call 321-751-6771 or visit One Senior Place, The Experts in Aging.
