Older adults often experience shorter sleep durations, frequent awakenings, and difficulty falling back asleep compared to younger individuals. This is attributed not only to natural aging but also to chronic illnesses, prolonged stress, inactivity, and declining brain function. The age-related increase in free radicals accelerates neuronal aging and disrupts cerebral circulation, further diminishing sleep quality.

Doctor Hoang Quyet Tien, from the Medical Information Center at Tam Anh General Hospital, Ho Chi Minh City, offers several strategies for older adults to enhance their sleep.

Morning sun exposure

Exposure to natural sunlight in the morning helps regulate the body's internal biological clock and the wake-sleep cycle. Older adults should aim for about 15-30 minutes of sun exposure daily, ideally between 5h and 8h.

Sunlight boosts the body's production of serotonin, a neurotransmitter linked to mood and daytime alertness. As night approaches, serotonin converts into melatonin, a hormone that promotes sleepiness.

A doctor at Tam Anh General Hospital examines an older adult. Photo: Hospital provided

Limit excessive daytime naps

Many older adults tend to extend their midday naps or nap multiple times throughout the day. However, napping too long in the afternoon can decrease evening sleepiness, leading to more frequent nighttime awakenings. Doctor Tien advises older adults to nap for only 20-30 minutes between 11h and 13h, and to avoid napping after 15h to prevent it from disrupting nighttime sleep.

Reduce aches and pains before sleep

Joint pain, muscle aches, and numbness in the limbs are common issues for older adults. These pains often intensify at night, causing individuals to wake up and experience shallow sleep.

Before bedtime, older adults can gently massage their joints and soak their feet in warm water for about 10-15 minutes. This improves blood circulation and contributes to better sleep. If pain persists or significantly impacts sleep, medical consultation is recommended for proper diagnosis and treatment.

Engage in regular physical activity

Light, low-intensity exercises such as walking, duong sinh (traditional Vietnamese health exercises), and yoga help expend energy and regulate sleep-related hormones. The best times for exercise are in the morning or early afternoon. High-intensity workouts close to bedtime should be avoided.

Manage underlying health conditions

Older adults often live with chronic conditions like diabetes, high blood cholesterol, hypertension, asthma, or musculoskeletal diseases. It is essential to take prescribed medications as directed. Some medications can cause insomnia or nighttime awakenings. If this occurs, patients should discuss it with their doctor for timely adjustments.

Doctor Tien advises older adults to maintain a balanced lifestyle and diet, adhere to a consistent sleep schedule, and cultivate a relaxed mindset. He also stresses the importance of not using sedatives or sleeping pills without a doctor's prescription. In addition to lifestyle changes, natural nutrients like blueberry and ginkgo biloba can help neutralize free radicals, protect nerve cells, support brain health, and improve sleep quality.

Dinh Dieu