As we age, the importance of quality sleep becomes increasingly apparent, influencing not only our physical health but also our cognitive function and emotional well-being. As we dive into the unique aging challenges, we hope to empower you with knowledge and effective strategies, such as finding sleep aids for those 55+.
Our goal is to enlighten you with knowledge and effective strategies to bid farewell to those troublesome sleep habits and welcome a new era of peaceful, uninterrupted slumber. From understanding the intricacies of sleep cycles to identifying personalized sleep aids that align with your specific needs, we guide you through a holistic approach to achieving better sleep.
Why sleep aids may be needed for those 55+
As individuals age, several notable changes in sleep cycles can impact the quality and duration of sleep. Here are some key ways in which aging affects sleep cycles.
- Reduced slow-wave sleep: Slow-wave sleep, also known as deep sleep, tends to decrease with age. This phase of sleep is crucial for physical restoration and recovery. Older adults often experience less time in deep sleep compared to younger individuals.
- Changes in REM sleep: Rapid Eye Movement (REM) sleep, the stage associated with vivid dreams and cognitive restoration, may also be affected by aging. While the overall percentage of REM sleep decreases, older adults may experience more frequent awakenings during the night and a higher likelihood of REM rebound (an increase in REM sleep following deprivation).
- Increased sleep fragmentation: Older adults commonly experience more fragmented sleep, characterized by multiple awakenings during the night. This can be attributed to a variety of factors, including changes in circadian rhythms, increased sensitivity to environmental factors, and a higher prevalence of medical conditions.
- Advanced sleep phase: There is a natural tendency for older adults to become “morning people” with an earlier bedtime and wake-up time. This shift is known as an advanced sleep phase, and it may contribute to the common occurrence of early morning awakenings in the elderly.
- Changes in circadian rhythms: Aging can lead to alterations in circadian rhythms, the internal biological clock that regulates sleep-wake cycles. This can result in a tendency to go to bed and wake up earlier, which may not align with societal norms and can contribute to sleep difficulties.
- Increased sensitivity to environmental factors: Older adults may become more sensitive to environmental factors that can disrupt sleep, such as noise, light, and temperature changes. This heightened sensitivity can contribute to sleep disturbances and difficulties maintaining continuous sleep.
- Sleep disorders: Older adults are more prone to certain sleep disorders, including insomnia and sleep apnea. Chronic medical conditions, medications, and lifestyle changes can contribute to the development or exacerbation of these disorders.
- Decreased sleep efficiency: Sleep efficiency, which measures the percentage of time spent asleep while in bed, may decrease with age. Older adults may spend more time awake in bed, leading to longer sleep onset and a reduced overall sleep duration.
How to avoid bad sleep habits as you age
Avoiding bad sleep habits becomes increasingly important as you age, given the changes in sleep patterns and the potential for sleep disturbances. Here are some tips to promote healthy sleep habits in older adults. Engaging in behavior that counteracts relaxation may be a reason why sleep aids could be needed if you are 55+.
Organize and optimize your sleep environment
Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows, and remove electronic devices that emit light. All of these will make the process of falling asleep much simpler and more effective.
Limit naps
If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day. Long or late afternoon naps can interfere with nighttime sleep. We don’t want to be up for hours just because we took a long nap during the day!
Wait till bed to use your Relaxium Sleep and you’ll be asleep before you know it! This is because Relaxium Sleep is designed to help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed and alert.
Promote a more active lifestyle
Engage in regular physical activity, but try to finish exercising a few hours before bedtime. Regular exercise promotes better sleep, but late-night workouts can have the opposite effect.
Diet matters!
Be mindful of your food and drink intake, especially in the evening. Avoid heavy meals, caffeine, and nicotine close to bedtime, as they can disrupt sleep. If you feel hungry, opt for a light snack in an effort to not disrupt sleep.
Limit screen time before bed
Reduce exposure to screens (phones, tablets, computers, and TVs) at least an hour before bedtime. The blue light emitted by these devices can interfere with the production of the sleep hormone melatonin.
Manage stress
Practice stress-reducing techniques such as meditation, deep breathing, or yoga. Chronic stress can contribute to sleep difficulties, so finding effective ways to manage stress is crucial.
Address sleep disorders
If you’re experiencing persistent sleep problems, such as insomnia or sleep apnea, consult with a healthcare professional or a sleep specialist. Proper diagnosis and treatment can significantly improve sleep quality.
Limit liquid intake before bed
Reduce the consumption of liquids close to bedtime to minimize the likelihood of waking up in the middle of the night to use the bathroom.
Expose yourself to natural light
Spend time outdoors during the day, especially in the morning. Exposure to natural light helps regulate your body’s internal clock and promotes a healthy sleep-wake cycle.
Avoid these bad habits and find your sleep aids for 55+!
Cultivating and maintaining healthy sleep habits as we age is paramount for overall well-being and longevity. The impact of aging on sleep patterns underscores the importance of proactive measures to avoid bad sleep habits. Prioritizing consistent sleep schedules, creating a conducive sleep environment, and adopting mindful practices can significantly enhance the quality of sleep in older adults.
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To restful and healthy days ahead.
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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