Men and women experience a change in their sleeping patterns as they age, most of which is characterized by less deep sleep, becoming sleepy earlier or at different times of the day or waking up earlier. The above are symptoms of normal age-related sleep patterns and anything different than what we have mentioned above should be treated as a sleep disorder such as insomnia. Sleep disorders in older people is characterized by a lack of concentration, irritability, depression, constant headaches or migraines, daytime tiredness, loss of sleep in the middle of the night and feeling tired after a goodnight’s sleep.
Sleep has, therefore, been established to allow our bodies repair right from the brain to the soles of our feet during sleep times and to ensure that you completely maximize on the benefits derived from a good sleep, an IKEA Mattress will come in handy in ensuring that your spine and lower back do not develop pain points, a situation that could turn ugly rather quick and affect your productivity or your general life.
Therefore, if you establish that you are not suffering from any sleep disorders then this is the right time to get a bedtime routine that will enhance your sleep experience by helping you fall asleep faster and stay asleep for longer hours in the long run.
Bedroom Sleep tips for older Adults
The bedroom is for Sleep and Sex – This is not surprising but many people tend to abuse the bedrooms and put TV sets, or carry their work to the bedroom by using computers. Instead what you need to do is to train your brain that the bedroom has only two purposes, which are to sleep and have sex. Don’t go to sleep with tensions running high, because you will barely manage to close your eyes.
Your bedroom is more like a therapy room to help you detox the bad day vibes and get up in the morning with renewed energy. You will notice that just by observing the above your relationship with your husband and other members of your household will improve.
Create the right Atmosphere – Anything that is meant to help you relax doesn’t have bright lighting, therefore, ensure that your bedroom is dark and cool at the same time. Older people experiencing menopausal symptoms tend to have hot flashes, but with the right room temperature, they are better positioned to manage this condition.
And if there are any external noises then you could invest in the sleep-enhancing equipment such as the sound machine or earplugs.
Boost your melatonin Levels – So as you prepare to go to bed, keep off all the electronic devices, turn them off an hour to bedtime so that your brain can begin relaxing from the bright light. Also, artificial light has the tendency to suppress your body’s production of melatonin (the sleep hormone), so if possible ensure to invest in a low wattage bulb.
Choose the best Pillows – Upgrade your pillows by choosing buckwheat hulls. These pillows originated in Japan, called Sobakawa, filled with hulls encasing buckwheat seeds. They’re very comfortable to use because they’re made of organic hulls. For sleepers who are sensitive to pillow material, buckwheat hulls are ideal because they’re hypoallergenic.
Avoid Sleeping Pills
You don’t want to develop an addiction to sleeping pills, and besides they are not meant for long term use, therefore, it would do you good to limit the sleeping pills or the sleeping aids, because they also come with a plethora of side effects.
Intimacy – Intimacy does not necessarily mean having sex but rather staying close to your partner to the point of hugging, or cuddling. Also, sex, when combined with sleep, can encourage a rest full night.
Soothing Massage – Did you know that massage is a natural sleep aid? A self-massage or massaging with your partner is a good idea to boost relaxation. With a soothing massage, your tight joints and muscles will feel less pain and contraction. Use aromatic or essential oil to calm your tensed and tired muscles to help you land in dreamland.
White Noise – This is a sound that can help a person fall asleep. It’s a random noise with a flat spectral density or the same audible frequency amplitude. This noise is similar to white light, a combination of all visible light wavelengths. Some examples of white noise for adults include a humming air conditioner, a television or radio static, a hissing radiator, or a whirring fan.
Sleep disorders tips for Teens
The Teenage group is one category of individuals who have an insane adrenaline rush that they won’t mind engaging their gaming consoles before a short nap, Yes! A short nap from 2 am to 6 am, and then rush off to school and spend the better part of the day catnapping. Sleep for teenagers helps boost their short term memory, it helps them absorb more in class and stay awake and alert.
Remove the Screens – For as long as there is a screen in your teenager’s bedroom then they will put it on and get hooked. So the best thing is to first remove the temptation. Encourage them to switch off their phones, or tablets at least 30 minutes before they go to sleep. The reason for the above is because of the social media platforms, a problem that also extends to adults.
Discourage binge Eating – An overfull or an empty stomach both leads to lack of sleep, dealing with teenagers is not exactly the easiest thing but there is no harm in trying and letting them see logic. Therefore, discourage overfeeding and eating too little because, in the end, their overall health will be wanting.
Talk and Solve any pre-existing Problems – Teenagers are not social butterflies especially with their parents, but you should encourage them to talk about whatever is bothering them with you so that they can enjoy a good night’s sleep. The above may not be that easy, so you will first have to find common ground, establish a connection the hit at the heart of the matter.
Create the perfect Sleeping room – Apart from the room being extremely clean, you will have to ensure that they have the right beddings that keeps them warm at night. Provide a comfortable mattress that does not encourage fatigue in the morning but enhances the health of their back and spine.
Encourage a bedtime Routine – This applies to all members of your household, as it will become hard to sleep when one person is listening to music while the others are trying to catch some sleep. Let everyone stick to the bedtime routine regularly, so that they don’t experience difficulties when it is time to sleep.
Encourage Exercises or a before-bed ritual – No one wants to go to bed at night with all the muscles in their body tensed up. You could, therefore, encourage your teenagers to do a bit of exercise in the evening or practice some light exercises before they sleep. They could also adopt some simple mind relaxing rituals like humming, mindfulness or guided imagery.
Sleeping time shouldn’t be too difficult for teenagers and older adults. Try the tips shared above to set your mood for a good night’s rest. Don’t hesitate to explore and try out various combinations of best practices to find the right sleep-enhancing strategies for you.