The mistake 8 out of 10 older adults make before going to sleep
Getting a good night’s sleep is just as important as eating or exercising, but its impact on health is often underestimated, especially in the elderly. As we age, the body changes and so does sleep: it becomes lighter, is easily interrupted and is harder to fall asleep. However, there’s a common mistake that most older adults make every night… and that it could be completely sabotaging their rest.
Ignoring this detail can lead to insomnia, chronic fatigue, lack of concentration and more serious health problems. Do you want to know what is that silent error that affects so many?
The big mistake is to use screens (such as cell phones, tablets or watching television) just before going to bed. Although it may seem like a relaxing activity, it actually directly interferes with the production of melatonin, the hormone responsible for regulating the sleep cycle.
That exposure to blue light emitted by digital devices tricks the brain into thinking it’s still daytime. As a result, sleep is delayed, the quality of rest is altered and, over time, a vicious cycle of insomnia or nocturnal awakenings is generated.
Other common mistakes before sleep
In addition to looking at screens, many older adults make other mistakes that harm their rest without realizing it:
1. Eating too late or too much of dinner
The body needs time to digest. Eating too much or too late activates the digestive system just when it should start to relax.
2. Drink stimulating drinks (coffee, tea, mate)
These drinks contain caffeine or theine, which can remain active in the body for hours, making it difficult to sleep deeply.
3. Taking naps that are too long
A nap of more than 1 hour or at late times can disrupt the internal clock and cause insomnia at night.
4. Not having an established routine
Sleeping at a different time every night confuses the body. The body works best with regular schedules.
5. Using the bed to watch TV or eat
This weakens the association between bed and sleep. The brain must recognize the bed as a place only to sleep.
Why is a good sleep routine so important?
A good quality of sleep not only improves mood and daily energy, but also:
- Reduces the risk of heart and metabolic diseases
- Strengthens the immune system
- Prevents memory loss and cognitive decline
- Improves emotional balance and decreases anxiety
- Increases the ability to concentrate and pay attention
Getting a good night’s sleep in old age is essential to maintaining independence, good spirits, and overall health.
Tips for better sleep after 60
- Turn off screens at least an hour before bedtime
- Create a relaxing nighttime routine: warm showers, soft music, quiet reading.
- Maintain regular sleep-wake schedules
- Avoid heavy or late dinners
- Opt for a dark, quiet and cool atmosphere in the bedroom
- Get gentle physical activity during the day
- Check with your doctor if you take medications that can affect sleep
Sleeping well is not a luxury, it is a necessity. Avoiding these everyday mistakes can make the difference between a restless night’s sleep and a truly restful night’s sleep.