Why Can't I Sleep?
A Guide for Seniors Seeking Rest

It can be incredibly frustrating when a good night's sleep, something you’ve taken for granted for decades, suddenly becomes as elusive as finding a matching pair of socks in the laundry. You might be lying in bed, staring at the ceiling, thinking, "I am experiencing problems with my sleep that I never used to have. What can I do to improve my sleep habits?" Please know you are not alone in this experience, and there is great hope and many practical steps you can take to reclaim restful nights.

In the Bible, we are reminded that God gives His beloved sleep (Psalm 127:2). Sleep is a gift, a time designed for our bodies and minds to rest, repair, and recharge. It’s a rhythm of life established by our Creator from the very beginning. If you're finding yourself saying, "I want to be able to sleep soundly and deeply, as I did in my younger years," let's explore some gentle, effective ways to get you back to enjoying that wonderful gift of restorative rest.

You might be asking, "Why is it so difficult for me to sleep now?" It's a valid question, especially when you feel like you are doing everything right. As we age, our internal body clock, or circadian rhythm, can shift. The brain also produces less melatonin, the hormone that signals our bodies that it's time for sleep. This means you might find yourself getting tired earlier in the evening and waking up earlier in the morning, whether you want to or not.

Furthermore, the very structure of our sleep changes. Seniors tend to spend more time in the lighter stages of sleep and less time in the deep, restorative sleep we enjoyed when we were younger. This can make you more susceptible to being awakened by noise, a change in temperature, or the need for a trip to the bathroom. These are normal, age-related changes, but that doesn't mean you have to settle for poor sleep.

One of the most powerful first steps you can take is to establish a consistent sleep schedule. Our bodies, created by a God of order, thrive on routine. Try to go to bed and wake up at the same time every day, even on weekends or holidays. This helps to regulate your body's internal clock and can train your brain to expect sleep at a certain time, making it easier to drift off and wake up feeling more refreshed.

Next, let's turn your bedroom into a true sanctuary for sleep. This space should be reserved for sleep and intimacy only, not for watching the news or balancing the checkbook. Make sure your room is cool, dark, and quiet. Blackout curtains can be a great help, as can a "white noise" machine or a simple fan to mask distracting sounds. And while you and your spouse may have different opinions on the perfect temperature, finding a cool, comfortable middle ground can make a world of difference for sleep quality.

What you eat and drink can also play a major role in how well you sleep. Try to avoid large meals, caffeine (found in coffee, tea, chocolate, and many sodas), and alcohol in the hours before bedtime. While a glass of wine might seem to make you drowsy, it can disrupt your sleep later in the night. If you feel hungry before bed, a light snack like a small bowl of oatmeal, a banana, or a glass of warm milk can be a much better choice than that slice of leftover cake that's calling your name.

You may think, "I try to stay pretty active during the daytime. For the most part, I am quite healthy for my age. Why can't I sleep well now?" Your daytime activity is wonderful, but we can enhance its sleep-boosting power. Try to get exposure to bright, natural sunlight, especially in the morning. A morning walk, enjoying a cup of coffee on the porch, or simply opening the curtains can send a strong signal to your brain to be awake and alert, which helps it know when to wind down later.

Many of us enjoy a good nap, and there's nothing wrong with that! However, the timing and length of your naps matter. A short nap of about 20-30 minutes in the early afternoon can be refreshing. But napping for too long or too late in the day can interfere with your ability to fall asleep at night. Think of it like a snack before dinner—a small one is fine, but a large one can spoil your appetite for the main meal.

If you have diligently tried improving your sleep habits and are still struggling, it may be time to consider that there could be an underlying medical issue. Sometimes, despite our best efforts, a specific sleep disorder may be the culprit behind our restless nights. It's important to be aware of these possibilities so you can discuss them with your doctor.

One common condition is sleep apnea. This is a disorder where your breathing repeatedly stops and starts while you are asleep. A key sign is loud snoring, often accompanied by gasping or choking sounds that might even wake you up. If a family member has mentioned your snoring or you often wake up feeling exhausted despite a full night in bed, it is crucial to see a doctor. Sleep apnea is a serious condition, but it is treatable.

Two other conditions that can severely disrupt sleep are Restless Legs Syndrome (RLS) and Periodic Limb Movement Disorder (PLMD). RLS causes an almost irresistible urge to move your legs, often accompanied by a "creepy-crawly" or tingling sensation, which is worse at night. PLMD involves repetitive twitching or jerking of the limbs during sleep. If you experience these symptoms, a conversation with your healthcare provider is the best next step, as there are treatments that can help.

Don't forget to consider your medications. Many common prescriptions and over-the-counter drugs for conditions like high blood pressure, arthritis, or depression can have side effects that interfere with sleep. Chronic pain from conditions like arthritis can also be a major barrier to rest. It's a great idea to schedule a review of all your medications with your doctor or pharmacist to see if they could be contributing to your sleep problems.

In all things, we can turn to our faith for comfort and strength. When you've adjusted your curtains, skipped the late-night coffee, and still find yourself awake, remember the peace that comes from God. The psalmist David wrote, "In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety" (Psalm 4:8, NIV). Handing your worries and your desire for sleep over to God in prayer can bring a profound sense of calm to your heart and mind.

The quiet darkness of night can often amplify our worries. Instead of letting anxious thoughts about your health, your family, or the world run wild, take them to the Lord. The Bible encourages us to "Cast all your anxiety on him because he cares for you" (1 Peter 5:7, NIV). You might find it helpful to keep a small notepad by your bed to write down your worries and prayers, physically "giving" them to God so you can rest.

Creating a relaxing "wind-down" routine before bed can signal to your body that it's time to prepare for sleep. An hour before you plan to turn in, turn off the television and put away the phone. Instead, you could spend some time reading your Bible or a devotional, listening to gentle hymns or worship music, or enjoying a warm, caffeine-free cup of herbal tea. This period of peace and reflection can be a wonderful way to transition from a busy day to a restful night.

Imagine the wonderful outcome of resolving these sleep issues. Picture yourself waking up feeling genuinely refreshed and restored. Think of the renewed energy you'll have to play with your grandchildren, serve at your church, enjoy your hobbies, and spend quality time with your loved ones. Good sleep isn't just about feeling less tired; it's about having the vitality to live the full, abundant life God has planned for you.

If you are a senior who is experiencing problems with your sleep that you never used to have, what can you do to improve your sleep habits? The answer is that you can do many things. You can build healthy routines, create a peaceful environment, and be mindful of your diet and activity. Most importantly, you can seek wisdom from your doctor to rule out underlying conditions and lean on your faith for peace. Be patient and gentle with yourself, and trust that with these steps, you can once again enjoy the blessed gift of a good night's sleep.

Sources:

1   National Institute on Aging. (2020). A Good Night's Sleep. National Institutes of Health. [https://www.nia.nih.gov/health/good-nights-sleep](https://www.nia.nih.gov/health/good-nights-sleep)

2   Sleep Foundation. (2023). Sleep and Aging. [https://www.sleepfoundation.org/aging-and-sleep](https://www.sleepfoundation.org/aging-and-sleep)

3   Mayo Clinic. (2022). Sleep tips: 6 steps to better sleep. [https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379](https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379)

4   The Holy Bible, New International Version® (NIV®).

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