Are You Struggling to Get a Good Night’s Sleep?
It’s tempting to look for a quick fix to improve sleep, but the reality is that sleep is a complex process influenced by many factors, including physical and mental health, daily habits, and medical conditions. For many older adults, sleep issues are common and can significantly impact quality of life.
On May 12, 2022, The Butler hosted an educational session with Dr. Stuart Miller, director of the Canberra Sleep Health Clinic, to explore how improving sleep hygiene can lead to better rest and overall well-being. Here are some key insights from Dr. Miller's presentation:
Key Insights on Sleep
Sleep Duration Guidelines:
Adults aged 26-64 should aim for 7-9 hours of sleep per night.
Adults aged 65+ typically need 7-8 hours of sleep per night.
Common Causes of Sleep Issues:
Habits: Caffeine, alcohol, smoking, and irregular sleep schedules can disrupt sleep quality.
Health Conditions: Chronic pain, illnesses, and medications can interfere with sleep.
Mental Health: Stress, anxiety, and depression are closely linked to sleep problems.
Age-Related Changes: Natural changes in the brain's hypothalamus and kidney function can lead to waking 2-3 times a night, which is normal. However, waking 4-5 times may require medical attention.
Insomnia:
Chronic insomnia is diagnosed when sleep issues persist for at least three nights per week over three months. Symptoms include difficulty falling asleep, waking frequently, daytime fatigue, trouble concentrating, and irritability. Acute insomnia, lasting from one night to a few weeks, may also occur intermittently.
Tips to Improve Sleep
If you're tired of restless nights, these simple strategies may help:
Stick to a consistent daily schedule, avoiding naps that may delay nighttime sleep.
Avoid exercise in the early evening.
Write down your worries to address them the next day.
Limit bright light exposure 2 hours before bedtime.
Recognize your natural "sleep wave" and go to bed when you feel tired.
Create a quiet, comfortable sleep environment with a warm bed.
Turn off screens and lights after reading for 20 minutes.
Wake up at the same time every morning, even if you went to bed late.
If you wake up in the middle of the night, don’t stress—this is normal! Use techniques like rewarming, reading, or even getting out of bed until you feel the next sleep wave.
Diet and Sleep
Focus on a balanced diet to support better sleep. Limit caffeine, alcohol, and nicotine, and reduce processed foods and sugary snacks. A healthy diet complements good sleep hygiene and promotes overall well-being.
When to Seek Help
If sleep issues persist and interfere with your ability to function during the day, consult your doctor. They can help identify underlying causes and may refer you to a sleep clinic for further evaluation and treatment.
Remember, improving sleep takes time and consistent effort. Sweet dreams, everyone!
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