How Seniors in Santa Cruz, CA and Nearby Areas Can Get Better Sleep

Being a caregiver for an elderly loved one may be challenging, especially if they are having difficulties sleeping. If you want to feel revitalized, ready to take on the day, and focused, nothing beats getting a good night's sleep. However, certain age-related issues and health issues may hinder your loved one's ability to sleep soundly through the night.

If your loved one does not get enough quality sleep, they may experience feelings of lethargy, distraction, anxiety, sadness or irritability. Not getting enough sleep may have negative effects on their immune system and raise the likelihood of problems from chronic diseases like diabetes and heart disease.

However, the good news is that there are many solutions to help seniors in Scotts Valley, Watsonville, Marina, Carmel, Santa Cruz, Aptos, Salinas and surrounding areas in Santa Cruz and Monterey Counties, CA get the sleep they need. This can include anything from setting a consistent routine at night to hiring a professional in-home caregiver from Visiting Angels Central Coast.

Why Do Seniors in Santa Cruz and Monterey Counties Have Trouble Falling and Staying Asleep?

Before finding solutions to help your loved one get a good night's sleep, it may be helpful to understand why they're having trouble. While some sleep issues among the elderly are due to natural consequences from aging, other issues may stem from their routine and lifestyle.

One of the most prevalent reasons for sleep issues among seniors is changes to the suprachiasmatic nucleus (SCN), a group of nerve cells in the hypothalamus that act as the body's internal clock. The SCN is responsible for controlling 24-hour daily cycles that influence a variety of behaviors and reactions, including when the body releases hormones, when the body feels hungry or when the body is ready to go to sleep. According to The Sleep Foundation, as we age, our SCN deteriorates, which causes changes to our internal clocks and impacts when we feel tired. Additionally, the SCN is influenced by exposure to daylight and many seniors struggle to get adequate exposure to daylight. Older adults also tend to produce less melatonin, which is a hormone that helps coordinate the body's internal clock to promote restful sleep.

There are many other factors that can cause seniors to have trouble getting enough sleep, including:

Inactive lifestyle
Consumption of alcohol, nicotine and caffeine
Side effects from medications
Pain from chronic health issues like arthritis
Conditions that impact memory and cognition like dementia
Mental health issues like depression
Frequent urination at night
Sleep disorders like insomnia and restless leg syndrome

So while some sleep-related issues can be caused by reasons that are unavoidable, there are many ways to help a senior loved one adjust their routine to promote a restful night's sleep.

How to Help Seniors in Santa Cruz and Monterey Counties Improve Their Sleep

If you have an aging loved one who doesn't get enough sleep, here are some ways you can help:

Create a Consistent Routine

Seniors can increase their chances of getting a good night's sleep by establishing a consistent and healthy routine When your loved one is getting ready to go to bed, they should:

Go to bed and wake up at the same time every day
Avoid using tobacco or consuming large meals before bedtime
Avoid caffeine and other stimulants about 3-4 hours before going to sleep
Create a calming nighttime routine by bathing, putting on pajamas and brushing their teeth at the same time each evening

Although a nighttime routine is essential for your senior loved one to get a good night's sleep, you should think about their daytime routine, as well. Do they get enough exercise? Do they take long naps? Encourage them to exercise regularly during the day (but not within 3 hours of them going to sleep), as this can help them feel sleepy at night and increase daylight exposure, which can help them regulate their internal clock. Additionally, long naps during the day can throw off the body's natural cycles and make your loved one not feel tired when it's time to go bed at night, so they should only take short naps and only when necessary.

Drink Water or Warm Milk at Night

Although hydration is important, you loved one should carefully consider what they drink and when. Not only do many drinks contain caffeine and alcohol, but getting up for refills throughout the night and increase the chances of slipping and falling.

If your senior loved one needs something to drink at night, they should consider getting a large water bottle with an easily accessible spout to put on their bedside table so they don't have to worry about spilling or getting up frequently for refills. A glass of warm milk can also help your loved one feel relaxed. However, they should try to avoid drinking anything within an hour of going to seep in order to reduce the likelihood of needing to get up at night to use the bathroom.

Keep the Path to the Bedroom Clear

Seniors are at a greater risk of fall-related injuries, which can be caused by clutter on the floor. When your loved one is getting ready for bed, make sure the floor is free of clutter, including dirty laundry, cords from chargers, hoses from CPAP machines and more. If your loved one has a pet, consider letting them use the bathroom and putting them in a crate before your loved one goes to bed so they can avoid tripping over slippery pet messes.

Make Sure Their Surroundings are Quiet, Dark and Warm

When your loved one's bedroom is dark, quiet and warm, they will have an easier time falling asleep and staying asleep. You can help your loved one create the optimal environment by:

Darkening the room with blackout curtains, but using nightlights to illuminate a path in case your loved one needs to get up at night to use the bathroom;

Using a white noise machine or the radio to create ambient noise;

Encouraging your loved one to wear warmer pajamas instead of using extra blankets to stay warm in order to reduce the likelihood of creating a tripping hazard;

Discouraging your loved one from using their phone or tablet or watching TV in the bedroom (if they have trouble falling asleep after 20 minutes, they should consider engaging in a quiet activity like listening to calming music or reading until they feel drowsy).

Talk to Your Loved One's Doctor

If your loved one is having ongoing issues with falling asleep and staying asleep, you may need to consider scheduling an appointment with their healthcare provider to get to the heart of the issue. Their doctor may run some tests or refer them to a specialist.

It's possible that your loved one's sleep issues may be caused by an underlying health issue, and by getting a diagnosis, you can find the right treatment option for them and help them get more restful sleep at night.

Consider In-Home Care from Visiting Angels Central Coast

Improving your elderly loved one's quality of life is as simple as making sure they get enough sleep. Look no further than Visiting Angels Central Coast if your loved one need in-home specialized support to enhance the quality of their sleep. Seniors in Monterey and Santa Cruz Counties may rely on our devoted staff to provide them with individualized in-home care services that will alleviate their suffering and put them at ease.

Some of the ways our caregivers can help your loved one include:

Helping them prepare a light snack or filling up a water bottle before bed
Clearing clutter from walkways so they don't trip when heading to the bedroom
Reminding them to take their medication before going to sleep
Helping them bathe and put on clean, comfy pajamas
Drawing curtains and turning on ambient sounds as your loved one gets ready for bed
Monitoring them throughout the night and helping them if they wake up at night or need to use the bathroom
Keeping your family informed if your loved one continues to have issues with getting a good night's sleep

Call Visiting Angels Central Coast at 831-430-0616 or fill out our form to learn how our in-home care services can help your loved one!