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Sleep Tips for Seniors

Improve your Health and Well-being

At Beacon Hill at Eastgate, we understand that quality sleep is crucial for maintaining your health and well-being, especially for seniors. Research from the U.S. Centers for Disease Control and Prevention (CDC) shows that good sleep can prevent chronic diseases like type 2 diabetes, heart disease, obesity, and depression. Yet many adults get less than the recommended amount. Ensuring a great night of sleep starts hours before bedtime. To improve the caliber of your shut-eye, try these tips for a better snooze.

Stay on Schedule

Maintaining a regular schedule of waking and sleeping helps your body regulate its own rhythms. As much as possible, strive to keep your schedule consistent even on weekends or vacations. The CDC suggests adults 65 and older sleep 7-8 hours each night.

Create an Evening Routine

Establishing an evening winddown routine can help you signal to your brain and your body that it’s time to get ready for bed. A warm cup of chamomile tea, light reading, soothing music or even journaling can help produce a calming environment. Keeping the same habits every night will help your body to recognize the time to rest. Check out these additional key benefits of a daily routine.

Keep It Dark and Cool

Turn down the lights and temperature in your bedroom for optimal sleep. A cooler room helps you fall asleep faster as your body naturally drops its temperature as you fall asleep. Light can keep you awake, so make sure your room is dim, although take care to ensure you can still navigate safely.

Avoid the Three Sleep-Robbers

If you find sleep elusive, see if one of three main sleep-robbers might be the culprit: large meals, bright screens or daytime naps. All three can impact your night. A too full stomach can feel uncomfortable or unsettling, so try to consume your last meal at least three hours before bedtime, or stick to lighter fare if eating right before bed. Bright screens stimulate the brain and distract us from our natural sleep cues. And while daytime naps can offer a reprieve, sometimes if they last too long or are too close to bedtime, they can actually inhibit sleep later on. Try to avoid these three habits to ensure your body is ready to rest.

With these tips in mind, a night of good sleep is hopefully within reach. Find even more ideas for mastering sleep here. Wishing you many Zzz’s in the nights ahead.

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Beacon Hill at Eastgate is a distinctive, not-for-profit retirement community located in Grand Rapids’ desirable Eastgate neighborhood.

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