Sleep disorders particularly affect older people, affecting their quality of life and overall health. Two experts from the University of Caen, Professor Marie-Laure Gagnon and Dr. Pierre-Marc Gagnon, have revealed their advice for improving sleep in seniors.
- Establish a regular sleep routine: Going to bed and getting up at regular times, even on weekends, helps you fall asleep and wake up more easily.
- Create an environment conducive to sleep: dark, quiet and cool bedroom (between 18 and 20°C), without screens before going to bed to avoid disruptive blue light.
- Adopt a healthy lifestyle: regular physical activity during the day, limit caffeine and alcohol at the end of the day. Consult a doctor if the problems persist.
1. Establish a regular sleep routine
The body needs time markers to sleep well. It is therefore important to go to bed and get up at fixed times, even on weekends. This regularity helps to synchronize the circadian rhythm, promoting easier falling asleep and waking up.
2. Create an environment conducive to sleep
The bedroom should be dark, quiet and cool, with an ideal temperature between 18 and 20°C. It is also important to avoid screens (television, computer, smartphone) before going to bed, as the blue light they emit can disrupt sleep.
3. Adopt a healthy lifestyle
Regular physical activity, preferably during the day, can improve the quality of sleep. On the other hand, it is not recommended to engage in intense physical activity in the hours before bedtime. It is also important to limit the consumption of caffeine and alcohol, especially at the end of the day, as these substances can stimulate the nervous system and delay falling asleep.
In addition to these tips, it is important to consult a doctor if sleep disturbances persist despite implementing these measures. The doctor can look for possible medical causes of sleep disturbances and suggest appropriate treatments.
In conclusion, by adopting a regular sleep routine, creating an environment conducive to sleep and adopting a healthy lifestyle, seniors can significantly improve the quality of their sleep and enjoy restorative rest.
