Seven hours is the average amount of sleep that a person should get. But many people struggle to reach that goal. However, a new study show that it might be worth going to sleep between 10 pm and 11 pm to protect heart health. This post discusses the sleep struggles older adults may face, how to develop a healthy night routine, and why an ideal sleep time at a certain time may prevent heart disease.
Sleep and Older Adults
The average adult needs between seven and nine hours of sleep. The same is true for seniors as they get older. It’s not uncommon to find that you might go to sleep earlier and get up earlier than you used to. But sleep may be elusive for seniors due to medications, feeling sick, or being in pain. Insomnia also causes a lack of sleep among seniors. It can show up as:
- Waking up tired
- Taking a long time to get back to sleep
- Wake up early and are unable to go back to sleep
Some people might even worry about not being able to sleep before going to bed, which can make it more difficult to stay and fall asleep. Developing healthy sleep habits.
Developing Healthy Sleep Habits
Developing a sleep schedule where you go to sleep at the same time each night and wake up at a certain time is a key component of a healthy sleep routine. Avoid watching TV, using a smartphone or a computer before bed as this may cause trouble with falling asleep.
Move around during the day by taking a walk outside. Getting enough natural light in the earlier part of the day can help. Avoid eating and drinking within a few hours of bedtime.
How a Bedtime May Protect Your Heart
Researchers at a health technology company called Huma followed 88,000 adults for six years. During this period, they saw that people who went to bed before 10 pm had an increased risk of developing cardiovascular disease of 24 percent. Those who fell asleep after midnight were 25 percent more likely to develop heart disease.
The increased risk could be attributed to the likelihood that the body’s clock will be disrupted. Men were at greater risk for heart disease when they fell asleep before 10pm, while women were at greater risk for going to sleep later. While improving sleep might not be shown to reduce cardiovascular events like a heart attack or stroke, going to sleep between 10 pm and 11 pm might have benefits for your heart health.
Older adults in Newport Beach, CA who are struggling to create daily routines to help maintain their health and wellbeing may benefit from a caregiver. Optimal Senior Care Solutions offers a variety of senior care agency services, including personal care and companion care. Our expert care staff would be happy to find a solution that works for you. Reach out to us today!
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