The Aging Brain and Sleep Patterns

Your sleep patterns naturally change as you age, increasing the potential for daytime sleepiness and making napping seem more appealing. Side effects of changing sleep patterns range from sleeping lighter and waking up more often during the night to feeling sleepy earlier in the evening and seeking out the comfort of your bed accordingly. Other symptoms of these changes include waking up earlier in the morning or health conditions causing nighttime discomfort. Some medications can also affect your sleep habits, so consult with your doctor if you're concerned about side effects. No matter the cause of daytime drowsiness, balancing your sleep schedule with planned napping can improve your overall rest while decreasing nighttime disturbances.

Napping Benefits for Seniors

Well-timed naps offer several health benefits for older adults, especially when you struggle with poor sleep or insomnia. They also help when you need an afternoon energy burst to get you through evening plans in your assisted living community or with friends or family. Here's how napping can enhance your health, happiness and energy levels.

Improves Cognitive Function

Short naps may help improve memory retention and mental sharpness. For instance, if after-lunch fogginess strikes, a quick nap can help refresh your mind and increase your focus.

Boosts Your Mood

A lack of sleep can leave you feeling anxious and irritable. However, a short nap can lift your mood, reduce stress and help you feel more balanced throughout the day.

Reduces Fatigue

If you have problems getting a good night's sleep — or just a full one — naps can help compensate for lost rest. They can also prevent exhaustion from setting in late in the day.

Enhances Reaction Time

A quick nap can sharpen your reflexes and improve your concentration. If you drive, socialize or engage in hobbies that require attention to detail, napping may help reduce risks you'll fall asleep at inappropriate times.

The Downsides of Napping

While napping often proves beneficial for seniors, it's not for everyone. For instance, napping may disrupt your nighttime sleep if you struggle with insomnia or if you nap so late in the day that it keeps you from falling asleep at bedtime. Also, naps longer than 30 minutes can create "sleep inertia," a type of grogginess that leaves you feeling disoriented and sluggish instead of refreshed.

Napping the Correct Way

Get the most out of your naps by napping the correct way. For example, the best naps last between 10 and 30 minutes because anything longer may lead to grogginess and disrupt your nighttime sleep. Napping in the early afternoon — between 1 and 3 p.m. — also helps reduce insomnia risks. Make it easier to fall asleep quickly by avoiding pre-nap caffeine and finding a comfortable spot that's quiet, dark and cool. Consider creating a pre-nap routine that includes deep breathing, soft music or light stretching before lying down. Lastly, if you struggle to wake up naturally within 30 minutes, set an alarm to prevent oversleeping and ensure you awaken feeling refreshed instead of sluggish.

Nap Alternatives for Seniors

Napping doesn't work well for everyone, and there are other ways to reset your energy levels. For instance, getting outside in the fresh air and sunshine can help regulate your body's natural sleep cycle while increasing your alertness, and light exercises like stretching and yoga can fight fatigue and aid circulation. Drinking ample water throughout the day can help you maintain your energy levels, as can stimulating activities like puzzles and conversations with friends. Better nighttime sleep habits can also reduce daytime fatigue — stick to a consistent bedtime, make your sleep space cozy and limit your screen time before hitting the sheets.

When Naps Aren't Normal

Needing a nap occasionally is normal. But if you find yourself needing one daily or struggling with extreme daytime fatigue, you may need to see your doctor. Conditions like sleep apnea or restless leg syndrome can affect your sleep quality. Also, certain medications may cause you to feel groggy during the day, so you may need to check for alternatives that don't create a new problem while solving another.

Finding a comfortable sleep rhythm, particularly if you're new to an assisted living community like the Gardens at ViewPointe, comes down to listening to what your body wants. Remember — whether you nap or not, prioritizing good rest helps you stay active and engaged in your golden years.

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