Achieving a good night’s sleep is one of the most crucial things we can do to stay in optimum health, no matter how old you are. Senior citizens must get the shut-eye they need, but sadly, sleeping soundly can be difficult. In addition to issues related to aging, seniors typically take one or more prescription medications or have medical conditions that can rob them of their sleep.
There is another potential reason for insomnia, however – and that is stress. Daily life can be full of stress and anxiety on any day, but the ongoing health situation has made things even worse for many over the last 18 months. Therefore it is crucial for all of us – especially senior citizens – to educate ourselves on how to get rid of stress as we prepare to turn in for the night.
We can blame evolution for stress, as it was essential for our early ancestors who experienced frequent threats to their physical survival. When we experience stress, our bodies instinctually flood with hormones that make an individual alert and ready to fight, flee or make a decision instantaneously. In modern times, however, we typically are not required to battle predators trying to get into the cave to eat our families. Therefore it is necessary for people in 2021 to find more proactive ways to de-stress at bedtime.
Preparing for No Stress Sleep
Because stress has physical implications, it can permeate your consciousness even if you aren’t thinking about the source of the anxiety. The good news is, there are measures you can take to reduce the effects of anxiety and stress, which may permit you to sleep more soundly.
Get Daily Exercise: As we discussed above, stress automatically triggers our bodies to get ready to fight. You can assist your body in releasing your stored-up response mechanism by getting adequate daily exercise. Virtually every type of exercise can help to minimize stress levels, so you can opt for age and capability-appropriate activity. Even taking a short walk outside your residence will be beneficial.
Create a Quiet Haven: Sun streaming in the windows all day long can help lower stress and anxiety and boost your mood. But at night, be sure that the bedroom is dark and quiet. Create a serene place to fall asleep, and your mind and body will learn to connect a dark room with going to sleep. Blackout curtains, white noise machines, earplugs, and essential oil diffusers have all been proven effective for a good night’s sleep.
Stow Your Phone: smartphones have become so common in our daily lives that very few people even realize the disruption they can cause. The blue light from the phone, as well as the wifi and cellular connections, have been linked to disrupting sleep patterns. Those struggling to sleep should turn their phone off and store it in another room. Get an old-fashioned alarm clock if you like to set an alarm. However, those living alone may not want to turn off their cellphones, unless they have a landline as well. Don’t cut off access to your friends and family if you live alone.
Set Up a Regular Routine: Setting a routine is another way to train your mind and body to recognize bedtime. Keeping the same routine every evening teaches your body that it is safe to relax and go to sleep. Your routine should be personalized to what works for you – a hot bath, quiet music, reading for 10 minutes, or meditating or praying may all work. Deep breathing can help your body by filling it with oxygen. If you have too much anxiety and can’t fall asleep, try journaling in the evening or creating a to-do list for the following day. The routine will calm you and permit you to shut your mind down for the evening.
Unfortunately, stress and anxiety seem to be part and parcel of modern life, and most people are affected to some extent. Try some of these ideas to improve your sleep and feel more healthy overall.
A Banyan Residence is a professional assisted living and memory care facility located in The Villages, Florida.
