Sleep well, live well
TIPS FOR BETTER SLEEP IN OLDER ADULTS
- Imtiaz Ahmad MD, MPH, FCCP
- Updated on: January 23, 2024
- Circadian Rhythm Disorders, Hypersomnia, Insomnia, Sleep & Health, Sleep & Lifestyle, Sleep & Women, Sleep Apnea
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Table of Contents
Most people have difficulty sleeping at some point in their lives. Overall health, medications, lifestyle choices, sleep habits, stress and certain sleep disorders can affect sleep.
KEY POINTS
Sleep apnea is a chronic disease that can cause poor quality sleep and affect mental, physical and sexual performance.
Severe, untreated sleep apnea increases your risk for health problems such as heart disease and stroke.
Excess body weight, a narrow airway, low muscle tone, and genetic predisposition are all risk factors for sleep apnea.
Common warning signs for sleep apnea include snoring, others noticing that your breathing pauses during sleep, and daytime sleepiness.
Sleep apnea can be treated effectively with CPAP therapy or an alternative treatment.
Am I at Risk ?
Try to sleep at least 7 hours or more per night on a consistent basis. If you are still having difficulty sleeping, schedule an appointment with your doctor to discuss potential underlying sleep problems.
- Follow good sleep habits
- Stay physically active
- Keep a regular schedule if possible
Lack of sleep may lead to accidents and impair performance. Frequent or persistent problems can lead to mood disorders and affect health.
GENERAL OVERVIEW
Sleep is part of the 24-hour-cycle of the body that is closely regulated by the brain. Sleep is comprised of REM (rapid eye movement) and non-REM sleep. During REM sleep the body does not move, but the brain is active. In REM sleep, dreams are more vivid and some body functions speed up.
Soon after we fall asleep, our bodies typically start in non-REM sleep. Towards the latter half of the night, REM sleep periods become progressively longer. Most people need at least seven hours of sleep to feel refreshed and function well during the day.
TIPS
Go to bed and get up at the same time every day, including weekends.
If you have difficulty falling asleep or staying asleep, do not spend excessive amounts of time awake in bed.
Establish regular daytime routines and try and eat meals at the same time every day.
Find time to relax, especially if you feel stressed. Keeping a diary during the day to record tasks to do and/or stressful events may help.
Use the bedroom only for sleeping and intimate relations.
Try to perform quiet and relaxing activities one to two hours prior to your bedtime. It may be helpful to develop a bedtime ritual.
Avoid falling asleep outside of the bedroom, such as in front of the TV.
Do not go to bed until you feel drowsy. Think of pleasant and relaxing images in bed
Ensure the bedroom is dark, quiet and the temperature is comfortable for sleeping.
Wear comfortable pajamas or clothes for sleeping.
Do not drink caffeinated beverages within 5-6 hours of your bedtime. Avoid napping during the day. If you do, limit naps to no more than 30 minutes, at least six to eight hours prior to bedtime.
Try to exercise for 30 minutes a day. Try not to exercise four to six hours before bedtime.
Avoid taking a hot bath two to three hours before bedtime.
Avoid drinking liquids and eating a heavy meal two to three hours prior to bedtime. A light snack at bedtime may be helpful.
Next Steps
- Contact your doctor if you have had difficulties falling or staying asleep for over a month. You may want to seek medical attention sooner if you have problems functioning during the day or feel sleepy when you need to be alert such as driving. Tell your doctor if you have difficulty staying alert during the day and have been told that you snore or have irregular breathing when you sleep.
ACKNOWLEDGEMENT: CONTENT DEVELOPED BY THE AMERICAN ACADEMY OF SLEEP MEDICINE
QUESTIONS ABOUT A SLEEP ISSUE? LET’S TALK.
Imtiaz Ahmad, MD, MPH, FCCP
Dr. Imtiaz Ahmad is a highly qualified physician, Board Certified in Pulmonary and Sleep Medicine. He has been actively serving the community of Lee County, Florida since 2004, with a strong focus on a proactive healthcare approach. Dr. Ahmad has received advanced training from some of the most prestigious institutions, including Harvard University, Cornell University, State University of New York at Brooklyn, and the University of Mississippi. SOMNAS is a medical facility that is committed to improving and maintaining the health of patients with sleep disorders. The expert team at SOMNAS is known for their compassionate and high-quality care. They offer unparalleled treatment and care to patients on the Gulf Coast of Florida, ensuring a better and healthier life for them.
Job Title: Board Certified in Pulmonary Medicine
