As we age, our sleep patterns naturally change, and a woman in her 60s may find that she needs a different amount of sleep than she did when she was younger. So, how much sleep does a 60 year old woman need?
While each person is unique, we know that mature adults tend to have more trouble sleeping through the night due to a variety of factors, such as changes in hormone levels, medications, and medical conditions. And of course, the question many women raise is, should we take naps during the day?
Fortunately, there are steps that we can take to improve the quality and quantity of sleep, enabling us to feel more energized throughout the day.
In this post, we’ll explore how to create a healthy sleep schedule and other strategies to those of us in our 60s and beyond get a good night’s sleep and the rest we to feel our best. So if you’re a mature woman looking to optimize your sleep, keep reading!
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Why Do Our Sleep Patterns Change as We Age?
As we age, our sleep patterns can change in a number of ways. For women over 60, these changes can be even more noticeable. While there isn’t a single cause for these changes, a number of factors can come into play.
For example, our bodies can become more sensitive to light, which can impact our ability to fall asleep and wake up.
Hormonal changes can cause considerable alterations in sleep quality, restless nights, and difficulty falling asleep. Certain medical conditions, like arthritis, asthma, menopause, and heart disease, can affect the quality of sleep as well.
For many of us, getting up during the night at least once to tinkle is part of our new normal. I wish I could make a quick trip to the bathroom without having to actually wake up – at least 50% of the time I have difficulty getting back to sleep.
And, life events and stressors, like retirement, a chronically ill partner, or the death of loved ones, can also lead to sleepless nights.
However, just because these changes are common doesn’t mean they have to be accepted as the new normal. By making adjustments to our routines and listening to our bodies, we can help to improve our sleep and maintain our health and well-being as we age.
How Much Sleep Does a 60 Year Old Woman Need, Anyway?
We know that sleep has a profound impact on our health and well-being, and that’s why it’s vital for 60-year-old women to get adequate and restful sleep. But how much is enough?
According to Hopkins Medicine, adults aged 60 and over should aim for 7-9 hours of sleep per night.
Hopkins Medicine
However, everyone’s sleep needs are different, and it’s important to listen to your own body to determine what’s right for you.
We also have a higher propensity for sleep disruptions, the article indicates. One in three older adults has trouble falling asleep, one in four struggles with obstructive sleep apnea, and one in seven older adults suffer from restless legs syndrome.
So if you’re a woman in your 60s or beyond, make sure to prioritize your sleep each night, understand what might be keeping you awake, and give yourself the restful slumber you deserve.
Do 60-year-olds Take Naps?
Are you wondering if 60-year-olds take naps? The answer is yes, and there are both pros and cons to this practice.
On the positive side, napping can improve memory, cognitive function, and overall alertness. Additionally, it can provide a much-needed boost during midday slumps and help make up for lost nighttime sleep.
However, napping for too long or too late in the day can make it difficult to fall asleep at night, leading to disrupted sleep patterns and potential sleep disorders.
What should you do if your body is asking for a midday snooze? Try to keep your siesta between 30 to 90 minutes. If it runs past 90 minutes you might experience cognitive issues over time.
It’s important for us as individuals to determine our own needs and consider factors such as personal schedules and sleep quality when deciding whether or not to take a nap.
Overall, if done correctly and in moderation, napping can be a beneficial practice for 60-year-olds and individuals of all ages.
How to Create a Healthy Sleeping Schedule & Nighttime Routine
As we age, our sleeping patterns often become interrupted or less restful, and we wake up more frequently. But it doesn’t have to be that way! Let’s discuss how women over the age of 60 can create a healthy sleeping schedule and nighttime routine to get a good night’s rest.
1. Create a consistent sleep schedule
One of the best ways to achieve good sleep hygiene is by creating a consistent sleep schedule. This involves setting a fixed time to go to bed and wake up each day, even on the weekends.
It may take a few days or weeks to adjust to this new routine, but once you do, your body will automatically start to wind down at night and perk up in the morning.
2. Wind down before bedtime
It’s important to allow your body and mind to relax before going to sleep, especially if you struggle with staying asleep. Creating a relaxing bedtime ritual can be an excellent way to achieve this.
Some ideas include taking a warm bath, reading a book, practicing yoga or meditation, or listening to calming music. Steer clear of any stimulating activities such as working on a computer or watching TV before bedtime.
3. Create a comfortable bedroom environment
Your bedroom should be a haven for sleep, so make sure it’s conducive to a restful night’s rest.
A cool, dark, and quiet room is essential for good sleep, so adjust the temperature according to your preference, use earplugs if you’re a light sleeper, and invest in blackout curtains if necessary. Make sure your mattress and pillows are comfortable to avoid any discomfort during the night.
4. Avoid alcohol and caffeine
As we age, our bodies become more sensitive to alcohol and caffeine, making it harder to fall and stay asleep. Keep in mind that our lifestyles and bodies are all different, and the following suggestions may or may not suit you. The important thing is to keep in mind that both caffeine and alcohol can affect your ability to sleep at night.
Try to avoid any caffeine-containing beverages such as coffee, tea, and soda after 12 pm.
Alcohol can also disrupt your sleep cycle, so avoid consuming it in the evening if you want a restful night’s sleep.
5. Consider seeking professional help
If you’ve tried all of these tips and still can’t seem to get a good night’s rest, it may be worth seeking professional help.
Your doctor or a sleep specialist can help diagnose any underlying conditions that may be impacting your sleep, such as sleep apnea or restless leg syndrome. They may also offer additional treatment options to improve the quantity and quality of your sleep.
Tips to Help You Fall Asleep
1. Create a relaxing bedtime routine
Developing a consistent bedtime routine can signal to your brain that it’s time to start winding down for the night. This can include activities like taking a warm bath, practicing relaxation techniques like deep breathing or meditation, and reading a book just before bedtime.
Try to avoid stimulating activities like watching TV or using electronic devices for at least an hour before you plan to go to sleep. You’ll find more tips for creating a healthy nighttime routine in this post.
2. Make your sleeping environment comfortable
A comfortable sleeping environment can make a big difference in how well you sleep, as we discussed in the previous section.
Make sure your bedroom is cool, quiet, and dark, with comfortable bedding and pillows. And how about those jammies? Tight or otherwise ill-fitting pajamas or fabric that makes you sweaty will surely make it harder for you to fall asleep and stay asleep.
Moisture-wicking fabric can really help with sleeping comfort. Learn more about Cool Jams here.
3. Limit caffeine and alcohol
As we discussed earlier, caffeine and alcohol can both interfere with your ability to fall and stay asleep. Try to avoid drinking coffee, tea, or soda in the evenings, and limit alcohol consumption to one or two drinks per day.
If you do drink alcohol, try to finish your last drink at least a few hours before you plan to go to bed.
4. Exercise regularly
Regular exercise can help improve sleep quality, as well as overall health. Aim to get at least 30 minutes of moderate exercise most days of the week.
Just make sure to finish your workout at least a few hours before you plan to go to bed, as exercising too close to bedtime can actually make it harder to fall asleep.
5. Eat well and hydrate
Your diet and hydration status can also impact your sleep quality. Be sure to eat a balanced, nutritious diet, drink plenty of water throughout the day, and avoid sugary or processed foods in the evenings.
Eating too close to bedtime can also make it harder for you to fall asleep, so aim to finish your last meal at least two hours before bedtime.
6. Consider taking a natural sleep aid
If you’ve tried other strategies and still find it difficult to fall or stay asleep, consider taking a natural sleep aid like melatonin or valerian root.
These supplements can help regulate your sleep cycle and promote relaxation, but make sure to talk to your doctor before adding any new supplements to your routine, especially if you’re taking other medications.
7. Counting and relaxing
Here are a couple of natural techniques that can help calm the mind and prepare the body for sleep.
If counting sheep isn’t your thing, try counting slowly to 100 instead. This gives your mind a singular focus and keeps it from racing. As you count, begin to relax the muscles in your body, starting from your toes and working your way up to your head.
You’ll be amazed at how quickly this technique can help prepare your body for deep and restful sleep.
Conclusion: How Much Sleep Does a 60-year-old Woman Need?
All adults need to get adequate sleep, and that includes women over 60. Adults need at least 7-9 hours of sleep every night to function optimally during the day.
To get better sleep, focus on creating a comfortable bedroom environment and establishing a consistent bedtime routine. Avoid caffeine and alcohol in the evenings, and consider taking a natural sleep aid if necessary. Exercise regularly during the day and eat well to optimize your sleep quality. And finally, if you’re still having difficulty falling asleep or staying asleep, it may be time to seek professional help from your doctor or a sleep specialist.
Following these tips can help ensure that you get the restful night’s sleep that you need and deserve.
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