Have you ever thought about whether your body's need for rest will change as you age? For people over 60, getting good quality rest isn't just a luxury, it's an essential component of a long, healthy and active life. The most amazing things happen in the evening, and discovering the secrets to a restful night can be the secret to improved mood, memory, and longevity. Let's take a look at what new research provides us with regards to the ideal night's sleep for seniors, and why every minute truly matters.
How Much Sleep Is Just Right After 60?
The experts of the National Sleep Foundation recommend that people over 60 require between seven and eight hours of sleep every night to maintain optimal physical and mental well-being. If you frequently fall short of this, even by a few hours— you might notice more than some feeling of grogginess. Research suggests that sleeping less than 7 hours of sleep of sleep increases the chance of developing hypertension, memory problems as well as mood disorders. This recommended range of sleep is geared towards older adults. While younger people can sometimes recover from restless nights as we age, our bodies in older years are less tolerant.
How do seniors sleep differently than the younger years
For people who are over 60, sleep gets less solitary and more disjointed. You may wake up multiple times throughout the night, usually due to fluctuations in hormone levels, or simply due to your body being more prone to changes. In addition medical conditions such as diabetes, arthritis or sleep apnea may cause sleep disturbances. In fact it's believed that more than 40 percent of seniors have persistent sleep issues. What's interesting is the way that the body's clock, referred to as the circadian rhythm changes with age, often causing the bedtime and wake-up times to be earlier.
What Happens If You Don't Get Enough Sleep?
A lack of sleep and rest will not only make you feel tired. It also affects memory processing slows reaction times, and may increase the chance of causing accidents at home, or on the roads. The immune system is a defense mechanism against common ailments also weakens. A large study revealed that people who slept less than 6 hours per night had a 30% more risk of developing serious health conditions like cardiovascular disease and type 2 diabetes.
"Getting good sleep is one of the best ways older adults can care for their bodies, boosting physical health and sharpening the mind."
Tips for Better, Deeper Sleep After Age 60
If you're having trouble falling asleep, or wake tired there are proven ways you can implement to improve your sleep. Here's a list that is suitable for many seniors:
- Make sure you stick to a regular time to go to bed and wake up in the morning, even on weekends.
- Avoid alcohol, caffeine and large meals before bedtime.
- Create a tranquil sleeping space: cool, dark and quiet spaces are the best.
- Take a short walk or engage in moderate exercise throughout the daytime to improve the quality of your sleep..
- Limit the amount of screen time (phones televisions, tablets, etc.)) during the hour prior to going to bed.
The Real Benefits: Renewed Energy and Health
If older adults can get the coveted 7 to 8 hours of rest each night they get up in the morning with more vitality and a sharper mental focus. Sleep quality has been linked to a better mood as well as stronger immune defenses and even a lower chance of developing depression. Small changes in your daily routine— from slowing down at night to choosing healthier meals can make a huge difference for your overall health. I've seen a lot of people in my circle improve their lives simply by putting a priority on rest. That's why I say: even if you're sleeping enough taking a look at your routine is always a good idea.
The most recommended time to sleep for older adults is even more important as you discover new interests and reconnect with loved ones or are able to master new techniques. If you're wondering what amount of rest seniors require keep in mind that quality and consistency over the quantity. Sweet dreams lead to more bright and healthier days!
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