Poor sleep is a problem that increases as we age. I experience this myself. My fitness watch tells me I am getting an average of five to six hours a night. Research from the National Sleep Foundation shows that adults need between 7–9 hours of solid sleep every night, yet 30% of adults aged 45+ are sleeping only six hours or less most nights. And the numbers are less for seniors over 65 and 75. Plus, many of us complain that the sleep we’re getting isn’t as deep or restorative as it once was.
The statistics show that for some reasons, sleep has become more elusive over the years. In 1942 most adults averaged 7.9 hours per night. By 2013, that number was about 6.8 hours per night, and a 2020 study found that American adults were getting less than six hours of sleep per night. We can blame TV, or electronic devices and social media, but that doesn’t help. I’ve got a new remedy to suggest, and it isn’t a pill.
Don’t Risk Taking Pills for Poor Sleep
Since Americans tend to be in a “take a pill for that,” mindset, it should come as no surprise that at least nine million Americans routinely take some type of sleeping pill, either over-the-counter, or prescribed. That number goes up significantly for older adults, with about one in three over the age of 65 habitually taking sleep medications.
Unfortunately, seniors risk more by taking medications for poor sleep because they are significantly more likely to fall than those who do not. And, according to Consumer Reports, a full 40 percent of all adults who take sleeping medications report feeling groggy or drowsy the next day.
Try This: Massage with Foam Rollers
Fitness experts are exploring the benefits of optimal relaxation before bed in order to achieve deep, quality sleep. While this is not a new technique for those experienced in yoga and meditation, the key is use deep tissue work to relax. You can do this by yourself using a foam roller. In just ten minutes lying over a Styrofoam roller, you can experience self-massage using your own body weight. No masseuse necessary.
Foam rolling before bed is a kind of movement meditation in the same way practicing yoga can be. You focus on your physical being and the sensation of tension/relaxation in the large muscles as you roll up and down your body. Connecting in this way to your body before bed is a powerful way to increase relaxation to bring about a deeper quality of sleep. Breathe into the sensations while relaxing.
It would be difficult for me to explain the actual techniques of foam rolling, but I’m sure you can find plenty of videos on YouTube. With traditional foam rolling, you spend 30 seconds to one minute rolling over each part of your body. Warning, however, the first time you lie on one side and roll on it will be painful. That’s because of muscle tension and stiffness. Start slowly, and don’t over do it to begin with. You can roll on your back, over your legs, shoulders, arms. Don’t forget the sides of your legs.
If you find sleep getting to be more elusive with age, practice good sleep preparedness. Turn off electronic devices. Allow your breathing to become slow and deep. Perhaps listen to calming music or a meditation app. Try rolling your tense muscles on a foam roller to get rid of tension.
With greater physical relaxation, you’ll realize with mental calmness and let go of stressful thoughts.
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