Beware of this position when sleeping after 60

From the age of 60, changing some sleeping habits can make the difference between a restful rest and one that worsens our health.

According to healthy information sources, many people make subtle mistakes that, over time, can have serious consequences.

Below are the 5 habits to take into account to go to sleep and achieve a pleasant rest:

1. Sleeping on your stomach

This position may seem comfortable, but it strains the spine and neck, generating chronic tensions. In addition, it complicates breathing and blood flow, particularly in older people.

2. Not using proper head support

Using a pillow that is too thick or too thin can misalign the neck. This source of health information mentions that a 4-inch wedge and thick pillows could aggravate cervical problems over time.

3. Maintain a stationary position all night

Always sleeping in the same position — without changing position — can cause continuous pressure in certain areas of the body, worsen circulation, and generate muscle pain.

4. Avoid naps and daytime rest

Although sleeping during the day can disrupt nighttime sleep in some cases, for many over 60 years of age, short naps (less than 30 minutes) are a reliable strategy to recover energy without affecting night’s rest.

5. Neglecting sleep hygiene

Not maintaining a regular sleep routine, eating dinner late, leaving lights on or using screens before bed are associated with poorer sleep quality and greater nocturnal fragmentation. This poor hygiene has a special impact on older people.

What is the healthiest sleep position?

Medical experts, such as those at Mayo Clinic, recommend sleeping on your side, as it facilitates proper blood flow, reduces pressure on your organs and improves breathing, as well as reducing snoring.
Placing a pillow between your knees when sleeping on your side also helps align your spine and relieve lower back tension.

Practical recommendations after the age of 60

Here is a summary of measures to avoid these five harmful habits and optimize rest:

• Avoid sleeping on your stomach. Gradually switch to sleeping on your side, preferably with pillow support to maintain alignment.
• Select a suitable pillow. Ideally, a medium-firm one that keeps the head aligned and avoids cervical strain.
• Move slightly in bed. Changing posture helps improve circulation and prevents muscle overload.
• Incorporate short naps if necessary. Maximum 30 min, preferably before mid-afternoon, to avoid interference with nighttime sleep.
• Promote good sleep hygiene: go to bed and get up at the same time, avoid large dinners and screens before sleeping, keep the room dark and quiet.

Health Benefits

Adopting these practices not only improves sleep quality, but also benefits cardiovascular health, hormone regulation, memory consolidation, and tissue repair. According to the Sleep Foundation, seniors should get seven to eight hours of sleep per night to maintain physical and mental health.

After the age of 60, small adjustments to sleep are the most convenient for our health. Sleeping on your side, allowing movement during the night, incorporating short naps, and maintaining a stable routine are key strategies for quality rest and healthy aging!

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