Not being able to get a good night's sleep can influence how we function throughout the day. It can influence our own cognitive abilities and memory. The sleep you require also changes with age. As an older person, this might mean that you go to bed much earlier than when you were younger, but you also get up earlier.

Aging and sleep problems constantly go hand in hand. You may not need as much sleep as you used to, but larger individuals still need 7 to 8 hours of sleep a night to feel rested.

If you're a larger person struggling to get a good night's sleep, read on for a list of tips to help you get the rest you need.

1. Consider underlying health issues first

While it's true that many seniors have trouble sleeping, there are times when these problems are a secondary side effect of other health-related conditions.

Certain health issues that commonly cause trouble getting rest include:

• Pathology of gastroesophageal reflux

• Lung or heart disease

• Osteoarthritis

• Urinary problems due to an enlarged prostate or overactive bladder.

• Depression or anxiety

• Neurodegenerative disorders such as Alzheimer's and Parkinson's

Also, look closely at medications that may be creating side effects that affect sleep habits.

2. Forget daytime naps

Obviously, we all enjoy a good nap in our chair at the end of the afternoon. However, those little naps could be keeping you from sleeping at night.

Your human body just requires a lot of rest. After taking those naps throughout the day, it becomes harder to fall asleep afterwards.

If you feel drowsy during the day, ask yourself if you've had enough water today.

Instead of sitting still when you're sleepy, try getting up and moving around a bit. If you know that in most cases you get sleepy in the afternoon, plan to offer a short walk.

If you need to take a nap, try decreasing your nap time to 20 minutes. This prevents you from falling into a deep sleep that will wake you up later.

3. Pay attention to your food

An elderly person's diet can also influence their sleep.

Caffeine, especially later in the day, can influence your ability to rest afterwards. Alcohol is another sleep culprit. While some believe alcohol can help them rest, it actually disrupts sleep rhythms.

Watch your sucrose intake and remember that sucrose is hidden in many foods, such as white bread and pasta. The higher levels of sucrose in your human body can disrupt your sleep later at night.

Also, a meal of spicy foods can cause indigestion that keeps you up late into the night.

Do you usually wake up during the night wanting to go to the bathroom? Try to target your fluid intake to one to two hours before bedtime.

Before bed, try a light snack like a banana or yogurt, and consider taking a resting smoothie.

4. Exercise throughout the day

Once you exercise, your human body releases chemicals. These chemicals help you get a good night's sleep afterwards. You might be thinking, "I'm not feeling well, how can I exercise?"

There are many possibilities for movement and exercise, even for those with mobility problems.

Swimming and water aerobics are excellent aerobic exercises that don't put more stress on your joints than other exercises. Play golf or tennis to get moving. Even doing a little gardening every day gets you moving.

Can't do a 5K walk anymore? It's okay, you can still offer several short walks a day.

For those who want to stretch their muscles, but have more parameters, many seniors still practice chair yoga.

5. Work on a sleep routine

After having a baby, you teach him to rest. With boys, he also establishes bedtime routines that support them in training to visit the bed.

As a larger adult, it also requires sleep routines. Once you have fewer commitments, it's easy to stick to your schedule.

To sleep better and make sure your human body knows when to rest and when to wake up, you should stick to a sleep routine. This means you go to bed at the same time every night.

If you feel sleepier than you used to, adjust your bedtime. Going to bed at the same time each night helps the human body know it's time to go to bed. Also, get up at the same time each morning.

6. Create ceremonies to rest

When we were little, our own parents would read us a story before we went to bed. We kissed goodnight and maybe said our own prayers before bed.

There is a reason why parents universally invent such pre-bedtime ceremonies with their children. It works to tell our brain and human body that it's time to rest.

Maybe take a hot shower before going to bed. You can put on relaxing music. Do certain deep breathing exercises to tone your human body.

Wear comfortable pajamas that make you relax. An hour before going to bed, try having a cup of decaffeinated tea or warm milk.

7. Rooms just for resting and having sex

You (and your brain) need to see your bedroom as the place where you sleep and have intimate collaborations.

So many times on today's planet, we bring the television into the living room. Quick, you'll be lying in bed watching TV late into the night instead of sleeping.

Avoid setting up a desk in your bedroom for work-related hobbies or occupations.

Think of your bed sheets. Do you wake up too hot during the night? You want your room to be cooler, so consider a fan. Creates white noise and helps keep you cool while you sleep.

Layer your bedding so it's easy to push multiple layers back if you want to stay cooler while you sleep.

8. Get rid of nighttime stimuli

Your brain requires time to shut down and train to rest. This will help prevent overstimulation a few hours before bedtime.

That means avoiding electronics if possible. Watching the blood pumping tape can be interesting, but your human body is full of adrenaline and not ready to rest.

Also, avoid using your electronic devices like your phone, iPad or e-reader before going to bed. They all have blue light that can harm your brain and keep you from falling asleep.

9. Deal with the stress in your life

No matter your age, stress happens. Once a person feels stressed and anxious, their brain works overtime and falling asleep can feel impossible.

Once we worry or experience anxiety, our mind works overtime. Therefore, you need to find a way to deal with the stressful components you feel.

Find a friend with whom to discuss your concerns. Keep a diary. Sometimes simply writing them down on paper helps resolve them in your mind.

Practice deep breathing and gentle stretching to release some of the anxiety from your human body.

After going to bed feeling stressed, choose a happy memory to replay in your head and focus on the memory instead of the worries.

10. Consider the disadvantages of snoring

If you're the one who snores or sleeps next to someone who snores, you know that restful sleep can go a long way.

If you are the snorer, talk to your doctor. Your doctor may order a sleep analysis to assess your degree of sleep apnea. C-Pap machines help with breathing during snoring and can disrupt the quality of your sleep.

Sometimes just finding the right pillow can change your head angle and help with snoring.

11. Avoid using sleeping pills

If you're not sleeping well and are desperate for a good night's sleep, you might want to pop a rest pill.

A sleep aid, whether over-the-counter or prescription, may provide temporary relief, but it does not solve problems related to insomnia.

The pill may help you rest at night, but it's masking the causes of your insomnia.

Of course, it's possible that you just want a good night's sleep. Ultimately, it's best to try to figure out why you're having insomnia and address those issues rather than covering them up with a sleeping pill.

Understanding the impacts of aging and sleep

As we age, our own sleep patterns change and our own sleep needs change. However, just because you're getting older doesn't mean you don't need a good night's sleep.

If you're struggling with aging and sleep issues, try one or more of these tips to get the restful sleep you deserve.

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*The content of this publication has been written for informational purposes only. At no time can they serve to facilitate or provide diagnoses, treatments or suggestions from a professional. Consult your trusted specialist in case of doubt and ask for their acceptance before starting any method.