Skip to content

Insomnia Among The Elderly: 8 Tips To Help You Sleep Better

Many people suffer from insomnia, but the elderly are more affected by this problem. Being older can lead to changes in sleep cycles and habits that could be contributing factors to sleeplessness. There are ways to reduce insomnia among the elderly through lifestyle changes or medications that will help you get a better night’s rest. Read on for some tips to reduce insomnia among the elderly!

Eat A Light Evening Meal

The best tip to reduce insomnia among the elderly is to eat a light meal or snack in the evening. A heavy meal before bedtime can lead to heartburn and discomfort, and it might also interfere with your sleep patterns. Never go hungry at night, but try eating smaller amounts of food throughout the day instead of one big meal in the evening. A light snack is a good idea, too.

Avoid Drinking Too Much

Drinking too much liquid before bedtime is another common cause of insomnia among the elderly. If you have a full bladder during the night, it might interfere with your ability to fall asleep and stay asleep throughout the night. Try going to bed a few hours before midnight so your body has time to process any fluids you drank earlier in the day. Drinking excess amounts of water, caffeinated beverages, or alcohol can also cause you to get up during the night.

Do Some Exercising

Exercising regularly is a great way to improve your sleep habits. It can help you fall asleep faster and stay asleep throughout the night. Try to get in some moderate exercise for at least 30 minutes per day, and avoid vigorous exercises within two hours of bedtime. Exercise will help you feel tired and relaxed, making it easier to fall asleep at night. Also, avoid working out in the evening if you have trouble sleeping at night because it could make the problem worse.

Have A Glass Of Warm Milk

Drinking a glass of warm milk before bedtime is a classic way to help you fall asleep. The calcium and magnesium in milk can help relax your muscles and make it easier for you to fall asleep. If you don’t like the taste of milk or if it doesn’t work for you, try taking a calcium or magnesium supplement before bed instead. A glass of chamomile tea is another good option for relaxation before bed.

Take A Warm Bath



If you find that a glass of warm milk isn’t for you, try taking a warm bath with epsom salts instead. The combination of the warmth and the minerals in the salts can relax your muscles and make it easier to fall asleep at night. Keep the temperature of your bath on the warmer side, and avoid getting into an ice-cold bath before bed. A warm bath can be a great way to relax your body and prepare for sleep.

Sleep In A Firm Bed

If you’re having trouble sleeping at night, it might be because your bed isn’t firm enough. A soft bed can cause you to sink in, which can lead to back pain and discomfort. Try sleeping on a firmer mattress or investing in a good quality pillow to help reduce neck pain and improve your sleep. A firm bed can make it easier to relax your body and fall asleep at night.

#7 Mindfulness Meditation

Meditation can help reduce insomnia among the elderly by helping you relax and focus on the present moment. This technique requires you to focus on your breathing and avoid thinking about future or past events. You can practice meditation for 10 minutes before bed to help clear your mind and prepare your body for sleep. You can also try guided meditation audio or video to help you get started.

8 Cognitive-Behavioral Therapy For Insomnia (CBT-I)

If these tips to reduce insomnia among the elderly don’t help you sleep better, the cognitive-behavioral therapy for insomnia (CBT-I) program might be right for you. The goal of this type of treatment is to change your beliefs and behaviors around sleep so that you have a much easier time falling asleep at night. You’ll work with a therapist to identify the thoughts and behaviors that are keeping you from getting a good night’s sleep, and then you’ll develop strategies to address those issues. Talk to your doctor if you’re interested in trying CBT-I for insomnia.

Conclusion

Insomnia is a common problem among the elderly, but there are many things you can do to improve your sleep habits. Try these tips to reduce insomnia among the elderly and see if they help you get a better night’s sleep. If they don’t, talk to your doctor about cognitive-behavioral therapy for insomnia (CBT-I) which can help you change your beliefs and behaviors around sleep.

 

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.