Did you know that 8 hours of sleep a night is not the optimal amount for every person? How much sleep you need for optimal functionality and health actually depends on a variety of factors, including your age, overall health and what you do during the day. Find out more about how much sleep you should be getting as an older adult, what some barriers to sleep are for seniors and how to improve your sleep.
Children and teenagers need the most sleep, generally. Babies can require 12 or more hours of sleep a day, for example, and even older kids need between 8 and 11 hours of sleep depending on their age and other facts. For adults of all ages, that drops to around 7 to 9 hours of sleep.
While there are certainly exceptions to the rule, for the most part as an older adult, you should be sleeping a solid 7 to 9 hours a night. It's okay if you wake up to roll over or adjust your body in the bed. It's even okay if you have to make a midnight run to the bathroom—as long as you're falling right back to sleep easily and getting those hours in.
What you probably already thought about is that many seniors are not getting that much sleep. You may not be either. And that can lead to a variety of negative results, including being tired and unable to enjoy your day.
Other things that happen when you don't get enough sleep include:
• Your immune system doesn't work as well. That can lead to getting sick more often because your body simply isn't rested enough to fight off invading germs.
• Cardiovascular health can be diminished. Getting less than 5 hours of sleep a night can lead to an increased risk of heart issues or stroke.
• Cognition suffers. When you're exhausted, you can't think as well. That leads to focus issues and memory problems that make it harder to go about your tasks each day.
• You could gain weight. Not getting enough sleep can cause you to gain weight. Your body does a lot during those hours while you're horizontal and dreaming, and if it doesn't have time to do them, it doesn't function right—and that includes your metabolism.
Lack of sleep can also increase your risks of chronic diseases such as cancer and diabetes and make you more accident prone during the day.
If you're struggling to get a good amount of sleep in each night, you could be battling one or more of these common sleep problems.
• A medical issue. Health problems can lead to insomnia. If you're not sleeping right and you've tried everything else, talk to your doctor to find out if an underlying condition could be messing with your slumber.
• Pain or aches. Discomfort can keep you awake, and you may not want to pop aspirin or NSAIDs every time you head to the bedroom. Talk to your medical providers about the pain and how you can address it.
• Not getting enough exercise. If you're not moving regularly during the day, your body may not be ready to fall into a deep sleep at night. Something as simple as walking a mile a day can do wonders for your sleep patterns.
• Eating and drinking stimulating foods. If you're having a lot of caffeine, sugar or other stimulating foods after around 2 or 3 in the afternoon, they may be keeping you awake. Go decaf after midafternoon to help improve your sleep.
• A poor evening routine. Many people need to calm down at the end of the day before they can fall asleep. Consider instituting at last a 30-minute low-tech, no-screen time before bed. Turn off all devices and the television. Read a book or simply pray, spending time in the quiet before you slip into bed.
• An uncomfortable mattress. If your bed or mattress isn't supporting you properly, it could be leading to difficulty sleeping. Consider getting a new mattress that meets your preferences and body needs.
• Stress or anxiety. If you're dealing with something stressful in your life or worrying over small events of the day, it can take longer to fall asleep. Incorporate calming routines, such as a bath or aromatherapy, into your bedtime hour. And consider praying about the things that are worrying you and giving them to God—at least for the night so you can get some rest.
One of the benefits of moving into an assisted living community, such as Collinwood in Fort Collins, CO, is that you have so much more peace of mind. We take care of many things for our residents so they don't have to worry about it. But we're also here to help you meet your physical and health needs, so if you're struggling to sleep and are one of our residents, reach out to a staff member for assistance.
And if you're not one of our residents, reach out to us to schedule a virtual tour today!
Children and teenagers need the most sleep, generally. Babies can require 12 or more hours of sleep a day, for example, and even older kids need between 8 and 11 hours of sleep depending on their age and other facts. For adults of all ages, that drops to around 7 to 9 hours of sleep.
While there are certainly exceptions to the rule, for the most part as an older adult, you should be sleeping a solid 7 to 9 hours a night. It's okay if you wake up to roll over or adjust your body in the bed. It's even okay if you have to make a midnight run to the bathroom—as long as you're falling right back to sleep easily and getting those hours in.
What you probably already thought about is that many seniors are not getting that much sleep. You may not be either. And that can lead to a variety of negative results, including being tired and unable to enjoy your day.
Other things that happen when you don't get enough sleep include:
• Your immune system doesn't work as well. That can lead to getting sick more often because your body simply isn't rested enough to fight off invading germs.
• Cardiovascular health can be diminished. Getting less than 5 hours of sleep a night can lead to an increased risk of heart issues or stroke.
• Cognition suffers. When you're exhausted, you can't think as well. That leads to focus issues and memory problems that make it harder to go about your tasks each day.
• You could gain weight. Not getting enough sleep can cause you to gain weight. Your body does a lot during those hours while you're horizontal and dreaming, and if it doesn't have time to do them, it doesn't function right—and that includes your metabolism.
Lack of sleep can also increase your risks of chronic diseases such as cancer and diabetes and make you more accident prone during the day.
If you're struggling to get a good amount of sleep in each night, you could be battling one or more of these common sleep problems.
• A medical issue. Health problems can lead to insomnia. If you're not sleeping right and you've tried everything else, talk to your doctor to find out if an underlying condition could be messing with your slumber.
• Pain or aches. Discomfort can keep you awake, and you may not want to pop aspirin or NSAIDs every time you head to the bedroom. Talk to your medical providers about the pain and how you can address it.
• Not getting enough exercise. If you're not moving regularly during the day, your body may not be ready to fall into a deep sleep at night. Something as simple as walking a mile a day can do wonders for your sleep patterns.
• Eating and drinking stimulating foods. If you're having a lot of caffeine, sugar or other stimulating foods after around 2 or 3 in the afternoon, they may be keeping you awake. Go decaf after midafternoon to help improve your sleep.
• A poor evening routine. Many people need to calm down at the end of the day before they can fall asleep. Consider instituting at last a 30-minute low-tech, no-screen time before bed. Turn off all devices and the television. Read a book or simply pray, spending time in the quiet before you slip into bed.
• An uncomfortable mattress. If your bed or mattress isn't supporting you properly, it could be leading to difficulty sleeping. Consider getting a new mattress that meets your preferences and body needs.
• Stress or anxiety. If you're dealing with something stressful in your life or worrying over small events of the day, it can take longer to fall asleep. Incorporate calming routines, such as a bath or aromatherapy, into your bedtime hour. And consider praying about the things that are worrying you and giving them to God—at least for the night so you can get some rest.
One of the benefits of moving into an assisted living community, such as Collinwood in Fort Collins, CO, is that you have so much more peace of mind. We take care of many things for our residents so they don't have to worry about it. But we're also here to help you meet your physical and health needs, so if you're struggling to sleep and are one of our residents, reach out to a staff member for assistance.
And if you're not one of our residents, reach out to us to schedule a virtual tour today!
