Not getting enough restful sleep is a problem that many seniors have. Medication side effects, illnesses, chronic pain, anxiety, and other health problems can all contribute to keeping seniors awake or tossing and turning all night.
But seniors who don’t get enough sleep have a higher risk of serious illness, heart attack, and strokes. And seniors who have dementia or Alzheimer’s need sleep to keep their brains healthy for as long as possible.
If your senior parent has been having chronic sleep problems they should see a doctor. But there are also some non-medical things that can help your mom or dad improve the quality of their sleep and fall asleep faster at night. Try these senior sleep improvement tips with your mom or dad to help them sleep better:
Elder Care
Elder care can help seniors sleep better at night by making them feel more secure. If your mom or dad feels anxious at night or is lonely at night having an elder care provider in the house at night can make them feel better. Your mom or dad may be able to relax more easily and sleep deeper knowing that someone is there in case they need something during the night.
Elder care providers an also help your mom or dad get ready for bed, make them some tea, make sure they take their medications, and provide the comfort and attention that will make your mom or dad feel less stressed at night.
Create a Relaxing Bedtime Routine
Establishing a calm routine before bed helps signal to the body that it’s time to sleep. Encourage your senior parent to engage in relaxing activities, like reading a book or listening to soothing music about an hour before bed.
Dim the lights before bed to reduce stimulation. Make sure they avoid anything stressful or exciting close to bedtime, like watching the news or having intense conversations.
Keep a Consistent Sleep Schedule
Consistency is important for good sleep. Try to have your mom or dad go to bed and wake up at the same time every day, even on weekends. A regular schedule helps regulate the body’s internal clock, making it easier to fall asleep and wake up naturally. It’s important to stick to the schedule, even if they don’t feel sleepy right away.
Make Their Bedroom A Cozy Space For Sleeping
Make sure the bedroom is a comfortable, quiet, and peaceful space. Dark curtains or blackout shades can block out light. Consider using white noise machines or earplugs to drown out disruptive sounds. A supportive mattress and comfortable pillows can also make a big difference in how well your mom or dad sleeps at night.
Limit Caffeine and Heavy Meals
Caffeine and heavy meals can interfere with sleep. Try to limit your parent’s caffeine intake, especially in the afternoon and evening. If they like tea or coffee, switch to decaffeinated coffee and herbal teas that don’t have caffeine.
Also, make sure that your mom or dad doesn’t eat large meals or rich, spicy foods close to bedtime. A light snack, like a banana or a small bowl of oatmeal, can be a better choice if they’re hungry before bed.
Encourage Daytime Activity and Sunlight
Physical activity and exposure to sunlight during the day can promote better sleep at night. Encourage your mom or dad to do as much physical activity as they can during the day, like or chair yoga or chair exercises.
Natural sunlight helps regulate the body’s sleep-wake cycle, so spending time outdoors on the patio or near windows during the day can make it easier for your mom or dad to fall asleep at night and stay asleep.
If you or an aging loved one is considering elder care in Franktown, CO, please contact the caring staff at SYNERGY Home Care of Parker. 303-953-9924
