3 Tips For Caregivers and Family Members To Get Better Sleep
Getting a good night's sleep is essential. It leaves you feeling energized, focused, and refreshed. But for many seniors, getting quality sleep can be a challenge.
Why do elderly people have a hard time sleeping at night? A handful of different factors can lead to insomnia in seniors, including chronic pain, side effects of medications, anxiety, and more. In the short term, missing out on sleep can make people feel tired, frustrated, forgetful, and irritable. However, there are also long-term consequences of lack of sleep in elderly people. Regularly sleeping too little can weaken the immune system and raise the risk of complications from chronic illnesses like diabetes and heart disease.
At Visiting Angels of Chelsea, we’ve written some tips on how to help seniors get better sleep. The key to better sleep is a good routine! Solving insomnia in older adults is often a process of finding a routine that works best for them. Here are some basic ideas to get you started:
Limit daytime naps when possible. Short naps can be helpful, but long ones can make it harder to fall asleep at night.
Go to bed and wake up at the same time each day, even on weekends. This helps regulate your body's natural sleep-wake cycle.
Turn off devices like TVs and phones an hour before bed. Blue light from screens can disrupt sleep. Instead, try relaxing activities like reading or puzzles.
Create a regular bedtime routine. This could include taking a bath, brushing teeth, and putting on pajamas at a consistent time each night.
Tailored Senior Care for Your Loved One
“I was looking for a companion for Mom, and after multiple interviews with various companies, I was sold on Visiting Angels. They tailored their services specific to mom's need, which was a deal for all!”
Additional Tips for Better Sleep
How else can seniors improve sleep quality? Here are three outstanding ways to help your senior loved one get to sleep and stay asleep through the night.
Clean Up the BedroomKeeping the bedroom clear of clutter and tripping hazards will make bedtime easier for your loved one. Without the added anxiety of worrying about falling if they need to get up in the middle of the night, your loved one can rest more easily.
Balance Sensory StimuliLight, sound, and warmth all play important roles in your loved one’s sleep. During the day, ensure that your loved one spends time in sunlight to help regulate their body’s natural circadian rhythm. Getting sunlight during the day can also help combat the symptoms of sundowning for seniors with Alzheimer's.
Come bedtime, add white noise, provide your loved one with warm pajamas (a safer option than blankets, which can become a tripping hazard), and use blackout curtains to darken your loved one’s room to create a comfortable and relaxing environment for sleep. You can also place small nightlights around the room or in the hallway to help your loved one find their way to the bathroom without disrupting this environment.
Be Mindful About BeveragesWhile hydration is certainly a priority for seniors, it’s important that they do not drink too many fluids before bed. Getting up to use the bathroom at night can lead to slips and falls. Instead, encourage them to avoid drinking large amounts of water or other liquids an hour before bed, but place a small water bottle next to their bed in case they get dehydrated during the night.
Additionally, caffeine often plays a role in senior insomnia. Your loved one may need to cut back on their coffee or tea intake in order to sleep better at night. Speak with your loved one’s doctor to learn more about how much caffeine they are able to safely drink.
How Our Angels Can Help
If you have a senior loved one who is having a difficult time maintaining a healthy bedtime routine, our professional caregivers can provide assistance. At Visiting Angels of Chelsea, we can send a caregiver to your loved one’s home to help them keep up with good sleep hygiene and also provide them additional assistance during the day. We offer a wide array of non-medical caregiving services to help your loved one remain safe, comfortable, and healthy while living at home.
Learn More About Our Services
Do you want to learn more about how our Angels can assist your loved one at bedtime as well as other parts of the day? Simply reach out to our team at (617) 409-9039 or fill out our online contact form to schedule a free in-home care consultation with our team. We look forward to helping you and your loved one find peace of mind and restful sleep!