Sleeping patterns change as people age. In fact, one study has shown that the majority of older adults experience some symptoms of sleep disorders, demonstrating the obvious need to help seniors sleep better.
There are many reasons for this. Illnesses and their corresponding medications can cause sleep disruptions like insomnia or dreams that might affect sleep. Even something as positive as retirement can impact the quality of someone’s sleep because suddenly a lifetime routine is thrown off balance.
A poor night’s sleep can lead to daytime fatigue and possibly more serious issues. The Centers for Disease Control and Prevention explains that lack of sleep contributes to impaired judgment and chronic health conditions like diabetes, high blood pressure, obesity, and heart disease.
If your aging loved one or client isn’t sleeping well, there are a few simple things that may help.
Simple Rituals to Help Seniors Sleep Better at Night
1. Make the Bedroom a Sleep Zone
When you use your bedroom for a variety of activities, like browsing the internet, crafting, or watching television, your body doesn’t know what’s expected of it when you go in there. By making the bedroom a ‘sleep-only’ zone, your body knows it’s time to wind down and go to sleep when you’re in there. Choose a comfortable mattress and shades that block the light and help control the temperature so it’s conducive to sleep.
2. Establish a Regular Bedtime
Mayo Clinic suggests going to bed and waking up at the same time every day, because, “Being consistent reinforces your body’s sleep-wake cycle.” When your bedtime approaches, your body will know it’s time to sleep.
3. Don’t Drink Alcohol Close to Bedtime
Even though that glass of wine may make you feel sleepy, it interrupts your sleep during the night by blocking REM sleep (the most restorative sleep), contributing to breathing problems and causing you to get up to use the bathroom! Develop other evening rituals to wind down, such as reading, meditating or chatting on the phone.
4. Drink Less Liquid at Night
Going to the bathroom throughout the night not only interrupts your sleep, but you could also have trouble falling back asleep once you get back in bed. If this is the case, even one nightly bathroom trip can potentially make you lose a lot of sleep. Encourage your loved one or client to slow down the liquid consumption in the hours before bed and of course to go to the bathroom before getting into bed.
5. Wake Up to an Active Day
Keep your body moving! Often times, the aging years are less active than the earlier years in one’s life, so help your loved one or client to find activities they enjoy. Getting the recommended amount of exercise per week (two hours and 30 minutes of moderate-intensity exercise and muscle strengthening on two days) has been shown to help with insomnia, restless leg syndrome, and sleep apnea. This could include walking, biking, or dancing. Don’t forget that everyday tasks and enjoyable things like cleaning, gardening, shopping, playing with grandchildren, and more all contribute to an active day that could improve one’s sleep!
Getting More Help
If these tips don’t work, your parent or loved one should talk to his or her doctor about other options. A good night’s sleep is important for overall physical, mental and emotional health as well as the quality of life.
If your parents need extra help at home with activities of daily living, they may benefit from in-home care. A caregiver can help your loved one have an active day and create an ideal environment for sleep. Contact us to learn more about hourly and live-in senior care.