7 Effective Sleep Tips Most Elderly People Don't Know About

As we age, achieving restorative sleep becomes more challenging. Sleep patterns change, nocturnal awakenings occur, and many elderly people experience a decrease in their overall rest quality. However, there are specific techniques that can make a significant difference. Here are seven effective sleep tips that most elderly people don't know about, backed by sleep medicine specialists.

1. "Palming" Eye Exercise to Relax Tension

Accumulated tension in the eyes and temples can make it difficult to fall asleep, especially for elderly people who use electronic devices or have vision problems. "Palming" is a simple but powerful technique:

1. Rub your hands until they're slightly warm
2. Place your palms over your open eyes, without pressing directly on them
3. Apply gentle pressure around the eye orbits
4. Feel the warmth and darkness, keeping your shoulders relaxed
5. Perform this exercise for about a minute before sleeping

Complement the technique with a gentle circular massage around the eyes to improve circulation and release muscle tension, facilitating the transition to sleep.

2. Warm Compresses to Reduce Eye Strain

Warm compresses are an effective complement (or alternative) to the previous exercise:

• Improve blood circulation in the eye area
• Increase tissue hydration
• Reduce tension accumulated during the day

How to apply them correctly:

• Moisten a small towel with warm (not hot) water
• Squeeze out excess water
• Apply gently over the eyes for 3-5 minutes
• Don't exceed 10 minutes of application

For greater comfort, specific thermal masks like the "Manta Steam Sleep Mask" are available, offering eye cups without direct pressure on the eyelids.

3. Keeping Feet Warm Improves Sleep Quality

With age, blood circulation reduces, metabolism slows down, and subcutaneous fat layer decreases. This affects body temperature regulation. Keeping feet warm triggers vasodilation (blood vessel expansion), improving circulation and core temperature regulation.

Practical options:

• Wear comfortable socks for sleeping
• Take a warm foot bath before bed
• Use a thermal foot pad during your pre-sleep routine

4. The Ideal Sleeping Position: On Your Back

Sleeping on your back provides multiple benefits for elderly people:

• Offers better natural muscle support
• Reduces the likelihood of neck strain during sleep
• Distributes weight evenly, decreasing pressure points

If sleeping on your back is uncomfortable, the left side position is the second-best option because:

• It promotes digestion thanks to the natural position of organs
• Reduces acid reflux and heartburn
• Improves blood flow and heart health by decreasing vena cava compression

5. Avoid Long Daytime Naps

Long naps can be counterproductive for elderly people's nighttime rest:

• Reduce the natural sleep drive for the night
• Decrease daily movement, affecting circulation and metabolism

Recommendations for optimal naps:

• Limit them to 20-30 minutes maximum
• Schedule your naps before 2:00 PM
• Ensure you get enough sleep at night (7-8 hours)

6. Review Medications and Supplements

Certain medications can interfere with sleep, especially in elderly people who often take multiple medications:

• Some beta-blockers for blood pressure can cause nightmares or mild insomnia
• Steroids like prednisone can increase agitation
• Diuretics increase nighttime urination
• Some antidepressants have stimulating effects

Recommended steps:

1. Make a complete list of medications and supplements (including over-the-counter products)
2. Verify doses and schedules with your doctor or pharmacist
3. Inquire about alternatives if any medication is causing sleep problems
4. Monitor your sleep patterns when making medication changes

7. Invest in a Quality Pillow

Many elderly people sleep with inadequate or worn-out pillows, leading to cervical problems and difficulties falling asleep. A quality pillow:

• Optimizes spine alignment
• Provides adequate neck support
• Reduces pressure points and discomfort

Shredded memory foam pillows with adjustable filling are especially recommended, as they allow height customization:

• Less filling for back sleepers
• More filling for side sleepers

Investing at least $60 in a good pillow can significantly transform sleep quality. Take advantage of many manufacturers offering 30-night trial periods.

---

Applying these seven tips can make a substantial difference in elderly people's sleep quality. Remember that small changes in your nighttime routine can have great benefits for your rest and, consequently, for your overall health and daily well-being.