Five Tips to Improve Sleep for Older Adults
As we get older, the benefits of a good night’s sleep are essential to determining our physical and emotional health. A good night’s sleep can prevent struggles with insomnia, disturbed sleep, and waking up tired all the time. It also helps repair our bodies every night and improve concentration and memory. For seniors, this becomes increasingly important. If you’re looking to improve the quality of your sleep, read on below and try our 5 helpful tips!
Stay Active During the Day
Getting a better night’s rest can be easy if you’re exercising daily. As we’re exercising, our bodies release chemicals that help us get better sleep – even if it’s just 30 minutes of light activity each day! That’s enough to help you sleep better.
Set a Bedtime Routine
You can help regulate your body’s sleep schedule by going to bed and waking up around the same time each day. Yes, this includes the weekends too! Before you go to bed, you can also try a soothing sleep activity like taking a hot bath, listening to music, or meditating.
Go to Bed Earlier
Going to bed earlier could be the simple solution you’re looking for if you just can’t seem to get enough sleep! Adjust your bedtime one to two hours earlier to sleep longer. If you’re feeling tired even earlier, don’t try and find your body – just go to sleep.
Minimize Distraction in the Bedroom
You can make your brain associate the bedroom with sleep and relaxation! To do this, avoid using devices like your phone, TV, computer, tablet, and other distracting electronics. Keep your bedroom dark, quiet, and cool to get better sleep.
Limit Items Before Going to Sleep
Avoid consuming caffeine in the evenings or when it’s getting too close to your bedtime – you don’t want to be kept awake at night. Similarly, limiting your intake of any liquid is a good thing to ensure you’re not getting up frequently for a bathroom break. Cut out large meals or too much sugar before going to bed to avoid wakefulness and indigestion.
If you still need more advice on how to get a better night’s sleep, we’re standing by to help! Call our experts today for guidance and to learn about our senior care programs here at Home Care Assistance!