Sleep issues aren’t uncommon as we age, especially in our 70s and beyond.
What’s startling is that we often adopt certain habits that exacerbate these problems without even realizing it.
These habits are subtle, creeping into our routines unnoticed.
What you think is a harmless everyday practice could actually be the very thing robbing you of your sleep.
In this article, I’m going to shed light on these commonly adopted habits.
They might be small, but they can cause a big impact on your sleep.
So let’s dive into these eight habits that people suffering from sleep problems in their 70s and beyond usually adopt, without even realizing it.
1) Late-night snacking
As we age, our eating habits often change.
For some, this might mean indulging in a late-night snack more frequently.
Now, there’s nothing inherently wrong with a midnight munch.
However, it becomes problematic when it starts interfering with your sleep.
Certain foods, especially those high in sugar or caffeine, can stimulate your brain and disrupt your sleep patterns.
You might not even realize it, but that late-night cookie or cup of tea could be the very reason you’re tossing and turning at night.
In fact, many people who suffer from sleep problems in their 70s and beyond have a tendency to snack late at night without realizing its impact on their sleep.
So if you’re struggling with sleep issues, it might be worth evaluating your eating habits.
Cutting down on late-night snacks could be a simple step towards more restful nights.
2) Over-reliance on napping
I’ll confess, I’ve always been a big fan of naps. Who doesn’t love a quick snooze in the middle of the day?
But as I entered my 70s, I found my sleep at night becoming more and more disturbed.
Initially, I didn’t make the connection.
It was only during a conversation with my doctor that I realized my frequent daytime napping could be contributing to my nighttime sleep troubles.
It turns out that excessive napping during the day can confuse your body’s internal clock and disrupt your sleep-wake cycle.
This can make it harder to fall asleep at night.
So from personal experience, I’d suggest keeping an eye on how much you’re napping if you’re having trouble sleeping at night.
It might be hard to resist the lure of a cozy afternoon nap, but your nighttime sleep could thank you for it!
3) Ignoring physical activity
As we age, it might seem natural to slow down and become less physically active. However, lack of physical activity can actually lead to sleep problems.
Regular exercise has been shown to improve sleep quality and duration.
It helps regulate your body’s internal clock, or circadian rhythm, promoting healthier sleep patterns.
But here’s the kicker: A study found that regular aerobic exercise can actually improve the sleep quality of adults over 60.
Despite this, many people in their 70s and beyond unintentionally fall into a sedentary lifestyle, not realizing it could be contributing to their sleep issues.
So, maintaining a regular exercise routine could be a game-changer when it comes to getting a good night’s sleep.
4) Staying connected at bedtime
We live in a digital age, and it’s common to wind down with a bit of screen time before bed.
Checking social media, watching a late-night show, or reading an e-book might seem like harmless habits.
However, the blue light emitted by screens can stimulate your brain and interfere with your body’s natural sleep-wake cycle.
This can make it harder to fall asleep and stay asleep throughout the night.
Despite this, many individuals in their 70s and beyond unknowingly adopt the habit of using electronic devices close to bedtime, not realizing its potential impact on their sleep.
Switching off your devices at least an hour before bed could be a significant step towards improving your sleep.
5) Living in silence
Growing older often brings changes to our social lives.
Our circles may shrink, and we might find ourselves spending more time alone.
While solitude can offer peace, too much of it can lead to feelings of loneliness and even depression.
These emotional states don’t just affect our mood.
They can seriously impact our sleep too.
Many individuals in their 70s and beyond unknowingly fall into this pattern of isolation, not realizing how it disrupts their sleep.
The nights can feel especially long when your heart is heavy with loneliness.
Reaching out to loved ones, joining community groups, or even adopting a pet can provide companionship and a sense of belonging.
Embracing connection can do wonders for your emotional well-being and your sleep.
6) Neglecting a bedtime routine
I remember a time when I thought bedtime routines were just for kids.
Brush your teeth, read a book, lights out.
As an adult, especially in my later years, I thought I could skip the routine and just hit the sack.
But I was wrong.
A consistent bedtime routine signals to your body that it’s time to wind down and get ready for sleep.
Without it, your brain doesn’t get the memo that it needs to switch off, and falling asleep becomes more difficult.
I had to learn this the hard way. My erratic bedtime habits were contributing to my sleep problems without me even realizing it.
If you’re struggling with sleep issues, adopting a regular bedtime routine could be the key to unlocking a good night’s sleep.
7) Overlooking the sleep environment
The environment in which we sleep plays a vital role in determining how well we sleep.
Factors like room temperature, noise levels, and light exposure can significantly affect the quality of our sleep.
Yet, many individuals in their 70s and beyond may overlook these factors and not realize that their sleep environment could be contributing to their sleep issues.
For instance, a room that’s too warm can make it harder to fall asleep and stay asleep.
Similarly, exposure to noise and light during the night can disrupt your sleep cycle.
Paying attention to your sleep environment and making necessary adjustments, such as using earplugs or an eye mask, or setting up a more comfortable room temperature, could substantially improve your sleep quality.
8) Dismissing the importance of sleep
The most critical habit many people in their 70s and beyond unknowingly adopt is undervaluing the importance of sleep.
Many of us tend to see sleep as a luxury rather than a necessity, especially when there are other pressing matters to attend to.
However, adequate sleep is essential for our physical and mental health.
It’s the time when our bodies rest, repair, and rejuvenate.
A lack of quality sleep can lead to a host of health issues, including weakened immunity, impaired memory, and emotional instability.
So, if you’re struggling with sleep problems, it’s crucial to address them promptly and take steps to improve your sleep habits.
Because at the end of the day, good sleep isn’t just about feeling rested – it’s about safeguarding your overall well-being.
Final thoughts
The process of sleep is not merely a switch we can flip on and off at will.
It’s a complex journey that our body and mind embark on every day, influenced by a delicate interplay of various habits, routines, and biological functions.
Melatonin, a hormone produced in our bodies, plays a significant role in this journey.
It’s often referred to as the “sleep hormone”, as it signals to our body that it’s time to rest and rejuvenate.
As we age, our production of melatonin can decrease, which might be one reason why many people experience sleep problems in their 70s and beyond.
But alongside this physiological shift, we may unknowingly adopt habits that further disrupt our sleep.
Whether it’s late-night snacking, neglecting physical activity, or overlooking the importance of a proper sleep environment – each of these habits plays a role in shaping the quality of our sleep.
So as you reflect on your own sleep habits, remember: Good sleep isn’t just about closing your eyes and drifting off.
It’s about creating an environment – both inside and outside – that supports this essential process.
Because ultimately, nurturing our sleep is nurturing our health.
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