Tips for Better Sleep

Sleep patterns change as we age. Learn practical, healthy habits for better rest. Discover how living at a retirement community in Santa Barbara, CA can boost your sleep quality; It is more than Santa Barbara’s climate to getting those peaceful nights you’ve dreamed about.

Age-Related Sleep Changes

The body’s sleep structure changes as we age. Many older adults say they have at least one sleep problem. These changes can show up in how your body manages sleep:

• Earlier sleep-wake cycle: Internal clocks can move forward, making you feel sleepy earlier at night and wake up earlier in the morning.
• Less deep sleep: Deep, restorative sleep can decrease as we age. It is spending more time in lighter sleep, which makes sleep feel less refreshing.
• More nighttime wake-ups: Waking up multiple times each night interrupts sleep more often.
• Lower melatonin: The body makes less of this sleep-inducing hormone as we age.

Getting quality sleep becomes harder because of these body changes. Most people think older adults need less sleep than younger ones. Older adults still need at least seven hours of sleep each night. 

How retirement affects your body clock

Retirement may bring big changes to sleep patterns but many of these changes can improve sleep. Work years often force you to wake up earlier than your body wants to. So, retirement lets you follow your natural sleep patterns. Night owls see the most improvement in their sleep timing after retirement.

With retirement, you may experience less stress which also plays a vital role in sleep quality. People who leave a high-stress job see the biggest improvements in their sleep. Without work stress and strict schedules, your body can better control its natural rhythm.

Four Practical Sleep Tips for Older Adults

Sleep quality becomes more precious as we age. Good sleep habits can substantially improve your nightly rest. At Vista del Monte, a retirement community in Santa Barbara, CA, residents are encouraged to practice good sleeping habits. Here are four practical ways to sleep better.

1. Set the mood for sound sleeping 

Create a comfortable place to sleep. Blackout curtains could help if outside lights keep you awake. Practice an effective bedtime routine to tell your brain it’s time to relax. These tips work well:

• Take 30-60 minutes before bed to do relaxing activities like reading or listening to music
• Make your bedroom cool (60-70°F), dark and quiet
• Choose a mattress and pillows for a comfortable sleeping position well

2. Technology use and sleep interference

Screen time can affect your sleep quality. Phones and computers often lead to poor sleep. The blue light from these devices reduces melatonin production after just two hours of exposure.

The best approach is to avoid screens for at least 60 minutes before bed. This screen-free time lets your brain prepare naturally for sleep. You can use your device’s “night mode” feature to reduce blue light in the evening.

3. Dietary choices that support restful nights

Your food choices and meal timing play a big role in sleep quality. Heavy meals close to bedtime might keep you awake. Watch your intake of caffeine, alcohol and nicotine since they can mess with your sleep patterns.

Foods that can help you sleep contain tryptophan, melatonin or magnesium. They include

turkey, tuna, chicken, tart cherries, bananas, milk, oats, cheese, peanuts and other nuts and seeds and bread.¹

4. Relaxation techniques for falling asleep faster

Progressive muscle relaxation helps spot and release tension. Tense your muscles for five seconds, then relax for 30 seconds. Start at your toes and work up to your head. Another option is visualization – picture peaceful places and use all your senses to relax deeply.

Senior Living Community and Sleep Health

Life in a retirement community can take away common sleep problems like worrying about home repairs. Social activities, which Vista del Monte is known for, and daily routines also help keep natural sleep patterns on track.

Social interaction and sleep quality go hand in hand. Per the National Science of Sleep Journal older adults who don’t take part in social activities are at higher risk of getting less sleep.² 

• Security factors that improve rest

Feeling secure and safe in your home helps you sleep well. People living alone or spending more than eight hours alone each day have more sleep problems. Feeling safe lets your mind relax completely—something you need for deep, restful sleep. Knowing that someone could quickly arrive in case of an emergency helps reduce the constant alertness that keeps many older adults awake.

• Reduced maintenance stress and better sleep

Living without home maintenance worries also helps you sleep better. Having fewer responsibilities to worry about also helps. You can spend your energy on fun activities instead of property upkeep. In retirement, sleep schedules become more flexible since work no longer controls when you need to wake up.

The Santa Barbara Advantage for Peaceful Nights

Quality sleep becomes more precious with age, but getting a good night’s rest doesn’t have to be a challenge. Santa Barbara’s mild climate, paired with security features of a senior living community, creates the perfect setting for peaceful nights.

Want to find the right retirement community? Call (805) 687-0793 and find the perfect mix of location and community in Vista del Monte. 

¹  (2024, April 16). Foods That Help You Sleep. https://www.bluecrossvt.org/health-community/blog/listing/foods-help-you-sleep

²  Leon-Gonzalez, R., Rodriguez-Artalejo, F., Lopez-Garcia, E, Garcia-Esquinas, E. (2021, March 17). Social Network and Risk of Poor Sleep Outcomes in Older Adults: Results from a Spanish Prospective Cohort Study. https://www.dovepress.com/social-network-and-risk-of-poor-sleep-outcomes-in-older-adults-results-peer-reviewed-fulltext-article-NSS