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Coping with changing sleep patterns as you get older

Overview Tips for better sleep
Sleep patterns naturally change as you get older. Older adults often Here are some tips that may help you sleep more soundly.
have ongoing sleep problems. Compared to younger people, older • Keep your bedroom quiet, dark, and cool. Use curtains, blinds, or
adults: a sleep mask to block out light. To block out noise, use earplugs,
• Sleep fewer hours and take longer to fall asleep. soothing music, or a "white noise" machine.
• Sleep less deeply and wake up more often during the night. • Create a relaxing bedtime routine. You might want to take a warm
 Have more trouble adjusting to changes in sleeping conditions, shower or bath, or listen to soothing music.
such as a different bed. • Go to bed at the same time every night. And get up at the same
 Have changes in their sleep cycle. Older adults spend less time in time every morning, even if you feel tired.
the most restful stages of sleep. • Get regular exercise. Figure out what time of day works best for
your sleep patterns.
It's common for older adults to sleep less deeply and for less time than • Get outside during daylight hours. Spending time in sunlight
they did earlier in life. But these normal changes in the sleep patterns helps to reset your body's sleep and wake cycles.
of older adults don't mean that the sleep they get is enough.  Avoid drinking any liquids before going to bed to help prevent
waking up often to use the bathroom.
Routine poor-quality sleep caused by health problems, medicine use, • If you can't sleep, get up and do a quiet or boring activity until
and stress from major life changes can lead to chronic sleep problems. you feel sleepy.
This may increase the risk of serious health problems, such as depres-
sion. But few older adults get, or try to get, treatment for sleep prob-
lems. If you are an older adult and have trouble sleeping, talk to your
doctor about what you can do to improve your sleep.

Author: Healthwise Staff
Clinical Review Board: All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and
other healthcare professionals.

September 2024 Page 21