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Monday, March 17, 2025

Improve Sleep Habits for Better Mental Health

   

 



How Seniors Can Improve Their Sleep Habits for Better Mental Health 



Sleep is extremely important for our physical and mental health. That should come as no shock — after all, we spend a third of our lives asleep for a reason. Besides the obvious fact that we need to be well-rested to function physically, proper sleep is also necessary for long-term and better mental health. That is especially true for seniors, who need as much energy as possible throughout the day. A phone needs its time on the charger, and so do our brains. We need enough rest to think and function properly — and to reduce the likelihood of anxiety and depression in the long run. With this in mind, we’ll examine the impact of sleep deprivation on seniors’ emotional wellness and mental health — and provide some tips to help seniors improve their sleep habits.

Why Does Sleep Matter?

We become irritable, easily distracted, and even foggy when we don't sleep enough. Furthermore, studies have shown that insomnia is tied to anxiety and depression — not feelings you want in your golden years. Simply put, a lack of sleep exacerbates daily stressors. Our emotional responses to negative stimuli are heightened when we sleep less than necessary. And while there’s still plenty of research to be done on the specific links between sleep deprivation and subpar mental health, one thing is sure — not sleeping isn’t good for you. We have plenty of anecdotal evidence and intuition to support this. Sleep is crucial to strengthening our cognitive skills, including memory and attention. A lack of sleep can result in a steeper decline in cognitive abilities.

How Much Sleep Do I Need?

Most experts agree that the amount of sleep we need varies with age. For instance, teenagers and kids should sleep more because their bodies are still developing and growing. They need that extra energy and rest. So, are there any specific guidelines for adults? The American Academy of Sleep Medicine says that a healthy adult needs at least 7 hours of sleep to function properly. Beyond this healthy minimum, general requirements vary slightly by age. As a senior, you should get between 7 and 8 hours of sleep per night — while younger adults need up to 9. How To Improve Sleep Habits as a Senior Okay, we’ve concluded that you need enough sleep to age healthily and gracefully and retain your cognitive abilities longer. The real question is, how do you achieve this if you’ve already got sleep issues? Depending on your habits in your younger years, you may never have had a particularly healthy sleep schedule. It’s a common issue, as around 50% of older individuals report insomnia issues. As anyone can attest, making profound changes gets tougher as you age. However, there are a few great ways to ensure you get a good night’s sleep as a senior. Create a Firm Sleep Routine for Better Mental Health As humans, we’re creatures of habit. We easily enter cycles of behavior that are difficult to break — but that’s a good thing if the behaviors are positive and healthy. Establish a firm sleep routine to improve your sleep quality. That means going to bed at the same time of day and getting up at the same time in the morning. In the first few weeks of this rigid schedule, you may get less sleep than before. However, once your body becomes accustomed to the new regime, it’ll naturally fall asleep when you go to bed. All you need to do is to develop this habit. To do that more easily, avoid staring at screens right before bedtime. Give yourself some time to unwind, even from the TV. Most modern screens emit blue light that is known to disrupt sleep patterns. Instead of staring at a screen, try to do something more relaxing before bed. Find some serene music you like, read a book, or take a bath — anything to get you sleepy without screen time.

Alter Your Sleep Environment

Most of us don’t actively examine our sleep environment, even when we have sleep issues. In reality, many bedrooms are simply not conducive to a good night’s sleep. If you want to maximize your sleep time, you can do many things to improve your environment. For example, you can ensure your bed and pillows are comfortable. The last thing you want is an uncomfortable mattress that makes you stiff the day after sleeping. Also, consider the temperature in your bedroom. As a senior, you probably don’t want it above 70 degrees for decent sleep. If you need to go to the bathroom in the middle of the night, you want this to be as unintrusive to your sleep as possible. If there’s clutter around the room or furniture in your way, you must be more alert as you go to the bathroom and back. As a result, you might jolt yourself and spend the rest of the night awake. So, ensure that the way to the bathroom has no obstacles or clutter.

Eating and Drinking Arrangements

Sure, caffeine can help you concentrate more when you need to — especially once you’re in your senior years. But you need to take care not to consume it before bedtime. That extra energy you get from caffeine might keep you awake for hours. Plus, it can increase nighttime urination — which is already a major issue for the elderly, reported by 80% of people over the age of sixty. The same goes for heavy meals, which you should avoid in favor of light, summery meals. While many of us get sleepy after a large meal, our bodies need energy to digest the food. As a result, naps or sleep after eating is never as high-quality as lying on an empty stomach. Nicotine should also be avoided for similar reasons to caffeine.

Wrapping Up

As a senior, you must do everything possible to get a decent night’s sleep. That means eating high-quality food, not sleeping during the day, and optimizing your sleeping arrangements. Yes, it takes time and effort — but it’s worth it. Once you regulate your sleep, your mental health will also noticeably improve. Author Bio: Joseph Carfi is a Business Development Executive at Little Creek Recovery, specializing in sales, marketing, and strategic partnerships. He is committed to expanding access to quality addiction treatment and helping individuals on their path to recovery. Meta: Wondering how you can improve your sleep habits as a senior? Learn how proper sleep improves mental health and how to achieve it!



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