Does the elderly need more sleep?

Older people need the same amount of sleep as young adults, ie 7 to 9 hours a night.

Unfortunately, many older people do not get the sleep they need, because they find it difficult to fall asleep. A study conducted on people over 65 said 13% of men and 36% of women need more than 30 minutes to fall asleep.

At the same time, older people often sleep deeply and wake up in the middle of the night, which may explain why they often sleep short naps during the day. Nighttime sleep can also change with age. In the evening, many older people tend to fall asleep earlier and in the morning they often wake up earlier.

Many people believe that poor sleep is a normal part of the aging process, but that is not true. Sleep patterns change as we get older, but sleep disorders and signs of fatigue when waking up every morning are not normal expressions of aging. If you have trouble sleeping, see your doctor or a sleep specialist.

Here are a few tips to help you get better sleep:

Sleep and wake up at fixed hours, even on weekends. Strictly follow your bedtime schedule and wake up time to help you move smoothly with your body's circadian clock - a 24-hour cycle of activity inside your body affected by sunlight.

Do not sleep much during the day because you may be less sleepy at night.

Exercise regularly every day. Regular exercise improves night quality sleep and helps to sleep more deeply. Try to complete the exercise for at least 3 hours before going to bed.

Sunbathe a bit in the afternoon every day

Be careful with your food. Do not use caffeinated beverages at a later time of the day. Caffeine is a stimulant that can make it hard to sleep. If you want a snack before going to bed, some warm drinks and some cookies may be helpful.

Do not drink alcohol and smoke to help you sleep better. Just a small amount of alcoholic drinks makes it difficult to sleep. Smoking is dangerous for many reasons, including difficulty sleeping. At the same time, nicotine in tobacco is also a stimulant.

Create a comfortable and safe place for sleep. Make sure all doors are locked and there are fire alarms on each floor of the house. An easy-to-light lamp and a bedside phone are also very helpful. The bedroom needs to be dark, well ventilated and quiet as possible.

Create things often done at bedtime. Do the same thing every night to remind your body that it's time to rest. Some people watch the evening news, read a book or soak in a warm bath.

Use the bed only for sleeping purposes. After turning off the lights, allow yourself 15 minutes to go to sleep. If you are still awake and not sleepy, get out of bed. When you feel sleepy, go back.

If you feel so tired all day that you can't function normally and if this condition lasts more than 2 to 3 weeks, you should see your family doctor or a specialist about disorders.

Don't worry about your sleep. Some people find themselves thinking of fantasy games that work well. For example, tell yourself that there is only 5 minutes left for you to get up and you are trying to sleep a little longer.