Have you ever heard the term sleep hygiene? It is "a system of good sleep habit behaviors that will help you rest" (Sleep hygiene, how to sleep better? 2021). It is estimated that older adults should sleep between six and seven hours a day (Albares, 2017) and this is not always the case, in that often older adults are affected by unsatisfactory sleep. The most common problem that afflicts them is usually insomnia, defined as "difficulty initiating, maintaining sleep or waking up early".
When insomnia becomes a chronic condition it affects the organism due to fatigue, memory and concentration problems, performance problems when performing tasks, among others (Cepero et al, 2020).
Recommendations for adequate sleep for older adults are as follows (Older adult: tips for better sleep, 2016).
a) First, the older adult should have an established schedule and specific routines prior to going to sleep; for example: brushing teeth, dressing in comfortable clothes, etc.
b) Perform physical activity during the day and, if possible, outdoors. The exercise routine should last between 30 and 45 minutes.
c) Do not sleep during naps. It is recommended that the duration of these should not exceed 30 minutes.
d) Eat light, nutritious food at dinner. Avoid foods that are not very satiating or that, on the contrary, have a high caloric content and include condiments, saturated fats or spicy sauces.
e) Limit the consumption of coffee, tea, sodas or chocolate, which generally cause the body to be in wakefulness mode.
f) Condition the bedroom in such a way that it promotes rest free of stimuli, and it is also recommended that this space be used mainly for sleeping and not for watching television or eating.
Bibliographic references:
Older adult: tips for better sleep. Clínica Alemana (2016). Retrieved from: https://www.clinicaalemana.cl/articulos/detalle/2016/adulto-mayor-consejos-para-dormir-mejor
Albares, J. (2017). Don't give up the pleasure of sleeping well and enjoy a deep and restful sleep. Teknon Medical Center. Retrieved from: https://www.teknon.es/blog/es/vida-saludable/renuncies-placer-dormir-bien-disfrutar-sueno-profundo-repar
Sleep hygiene, how to sleep better (2021). La Vanguardia. Retrieved from: https://www.lavanguardia.com/vivo/salud/20210812/7656510/como-dormir-mejor-pmv.html
Cepero, I. González, M. González, O. and Conde, T. (2020). Sleep disorders in older adults. Diagnostic and therapeutic update. MediSur, 18(1), 112-125. Epub February 02, 2020. Retrieved July 18, 2022, from. http://scielo.sld.cu/scielo.php?script=sci_arttext&pid=S1727-897X2020000100112&lng=es&tlng=es.
