2. Irregular Bedtimes and Wake-Ups
Retirement often means freedom from strict schedules — but that freedom can wreck your circadian rhythm. Going to bed at different times each night confuses your internal clock, making it harder to fall asleep and wake up feeling refreshed.
Fix it now:
Set a consistent bedtime and stick to it — even on weekends. Aim for 7–8 hours of sleep nightly. Within a week, your body will adjust and sleep will come easier.
3. Late-Night Snacking (Especially Sugary or Fatty Foods)
Midnight snacks spike your blood sugar and keep your digestive system active when it should be resting. This leads to poor-quality sleep, acid reflux, and even weight gain.
Better habit:
Stop eating at least 2–3 hours before bed. If you must eat, opt for a sleep-friendly snack like a banana, a few almonds, or a warm cup of chamomile tea.
4. Using Sleep Medications Too Frequently
Over-the-counter sleep aids and prescription pills may help in the short term, but regular use can lead to dependence, memory issues, and increased fall risk. Many also leave seniors groggy the next morning.
Healthier solution:
Explore natural sleep supports like melatonin (only under doctor supervision), magnesium, or herbal remedies such as valerian root. Most importantly, address the root cause of your sleep troubles — not just the symptoms.
