Strategies to Help your Senior get a Better Night’s Rest

March is National Sleep Awareness Month. Sleep deprivation or disturbed sleep can take a toll on both physical and mental health, especially for older adults. Poor sleep does not allow the body to repair itself or ward off illness as well. It can contribute to memory problems, depression, cardiovascular disease, diabetes, weight gain, and more.

Natural changes in the body during aging, as well as various medications, can all interfere with sleep. There are many strategies that seniors can implement to improve their sleep and support better health.

1. Set a routine. Go to bed and wake up at relatively the same time each day, even on weekends or holidays. This will get your body into a pattern of when it should be asleep and awake. Take time to wind down by reading, listening to some quiet music, or meditating to help reduce stress and increase relaxation. Make sure that your bedroom is dark, quiet, and at a comfortable temperature.

2. Avoid too much caffeine or too many fluids before bed. Caffeine is a stimulant and can keep you awake. In addition, drinking too close to bedtime can mean waking up in the middle of the night to use the restroom. Set a limit for yourself a few hours before bed as to when you stop drinking.

3. Stay active during the day. Exercising during the day or doing some light exercises a few hours before bed can burn off excess energy and make you feel more tired. Exercise also promotes better health and decreases risk of disease which can support better sleep habits. Aerobic exercise is good for the heart and can help ward off insomnia.

4. Keep a journal. Sometimes having too much on your mind can interfere with sleep. Write in a journal before bed to jot down concerns or things you want to remember. Writing them down can put your mind at ease and allow you to feel more relaxed. You can also refer back to it the next day to remind you of things you wanted to do.

5. Avoid sleep aids. While sleep aids can provide temporary relief, when used in the long term they can actually lead to more sleeping problems. Focus on more natural remedies such as drinking herbal tea, engaging in meditation, and using methods above to promote better sleep.

As you incorporate these strategies into your daily routine, they can improve your quality of sleep. If insomnia or disrupted sleep continue to be a problem and interfere with your life, talk to your doctor to see if there may be an underlying cause. If your senior needs help with their bedtime preparations, an in-home care provider can assist them with their nightly routine. Get peace of mind that they are in good hands with Always Best Care of the Cedar Valley. Call (877) 292-2126 or visit us online to schedule senior care for your loved one.