How Retirement Can Affect Your Sleep

When you retire, your schedule changes. You probably had to wake up around the same time every single day for many years. Your routine was likely pretty similar as well. You left the house around the same time, ate around the same time, came home around the same time, and went to sleep around the same time for most of your working life. Now that you’re retired, it all changes. 

At first thought, you may assume that more free time means more sleep, but that isn’t always the case. When you lose the structure of having to set your alarm for a certain time and there’s really no reason you can’t stay up as long as you’d like, that changes your circadian rhythm.

Your circadian rhythm is your body’s internal clock. It tells you when you should go to sleep each night and when to wake up each morning. While your routine is a big factor, a lot of other things affect it as well, from light and dark, to what you eat, to how much physical activity you do. Age is another factor. A typical part of aging for most people is going to sleep earlier and waking up earlier. When you combine these natural changes with a change in your daily routine, it can have a negative effect on your sleep.

Older adults need as much sleep as any other adult (typically between 7 and 9 hours of solid sleep each night) but, unfortunately, many retirees don’t get this much. Poor sleep habits can lead to a whole host of problems from difficulty focusing, irritability, and serious health issues such as an increased risk of stroke, heart disease, kidney disease, and obesity.

This has resulted in many older people looking for retirement sleep optimization tips.

What is Retirement Sleep Optimization?

The phrase retirement sleep optimization refers to using strategies, methods, and science-baked remedies to make positive changes in your sleep schedule and improve the quality of your sleep. 

A few of these tips include:

• Keeping times consistent. Yes, when you’re retired, you may not have to wake up at the same time everyday, but having a regular routine is beneficial. You can adjust your schedule now that you don’t have to wake up in time to commute, but once you’ve adjusted it, try to keep it consistent.
  
• Maintain a positive sleep environment. The environment you sleep in matters as well. Keep your bedroom dark, quiet, and free of distractions. Turn your clock away from you so it doesn’t cause stress or distraction and don’t keep your phone right beside your bed. Use a dedicated alarm instead.
  
• Quit using devices right before bed. If you like to read before bed, consider reading physical books or use a dedicated e-reader. These are better for your eyes since they don’t require a backlit screen that can mess with your circadian rhythm. 
  
• Limit caffeine and alcohol before bed. Caffeine from coffee, tea, and soda pop can make it more difficult to fall asleep and stay asleep. You may think that alcohol before bed is helpful, but if often causes restless sleeps.
  
• Wake up with light. Getting sunlight when you wake up can help start your circadian rhythm, helping you get into a good sleep schedule. Open your curtains or blinds when you wake up and get some sun.
  
• Exercise. Regular physical activity can help you get a more restful sleep. Now that you’re retired, you may think that it’s time to slow down and relax more often, and that can be true, but exercise is still important. Walking, swimming, cycling, dancing, and many other activities are great ways to stay physically fit in retirement. These activities are also great for meeting friends, and socialization is so important when you’re no longer working.
  
• Talk to your doctor. Many times, people have trouble sleeping because of a medical condition or because of medication they’re taking. If you’re not able to consistently get a good night’s sleep, talk to your doctor about it. The same is true if you’re having sleep problems because you’re in pain. Many seniors have back, neck, hip, or knee problems that make sleep difficult. Again, your doctor can help you here. 

Retirement sleep optimization doesn’t need to involve overhauling your entire life or dedicating yourself to sleeping better. It can be achieved with a few healthy habits and some lifestyle shifts.