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Catch More Zs: Sleeping Tips for Seniors
Older adults should be getting seven to nine hours of sleep each night. However, between 40% to 70% of seniors have chronic sleep issues. And about half of those cases could be undiagnosed. The top causes of sleep issues include pain, discomfort, insomnia, and snoring.
Ready for a more restful night’s sleep? Use these simple tips to catch some shut-eye.
Follow a Consistent Sleep Routine
Following a bedtime routine can help you sleep better. Go to sleep at the same time every night and get up at the same time every morning.
Develop nighttime rituals to help relax your mind and body. Avoid screen time well before you go to bed, and don’t drink caffeine past 3 pm. Caffeine can disrupt your sleep for up to six hours after drinking it.
Some effective nighttime rituals that can help you sleep include:
- A warm bath or shower
- Journaling
- Meditating
- Listening to relaxing music
- Drinking a warm, caffeine-free beverage, such as milk or herbal tea
- Reading
These rituals will let your body know it’s time for bed and help wind you down for a peaceful night’s rest.
Transform Your Bedroom into a Serene Sleeping Space
Creating a relaxing environment in your bedroom can help you sleep. Use low-wattage bulbs in your bedroom where safe. This can naturally boost your melatonin levels.
Consider painting your bedroom with soothing colors, including yellow, blue, green, white, or pink. These colors have been shown to reduce stress, soothe your nervous system, and help you sleep.
Make sure your bedroom is cool, quiet, and dark. If you need background noise to help you sleep, consider buying a sound machine or running a fan.
Never work, watch television, or use a smart device in your bed. This will make your brain associate your bed with activities other than sleep.
Address Sleep Problems
Talk to your healthcare provider about what might be keeping you up at night. Common sleep problems include sleep apnea, restless legs syndrome, arthritis, insomnia, and taking certain medications.
Your doctor can provide some recommendations to tackle these challenges, such as a C-pap machine or melatonin sleep aids.
Know How to Nap
Taking long naps during the day can impact your sleep. However, many seniors might need the occasional cat nap to feel fully alert. Use these tips so naps don’t disrupt your sleep:
- Nap early in the afternoon
- Keep it short, and only nap for five to 45 minutes
- Nap in a comfortable, quiet, low-light environment
Additional Tips
A few other tips that can help you catch more Zs include:
- Exercises, such as swimming, walking, or cycling
- Avoiding spicy foods and big meals at least three hours before bedtime
- Cutting down on sugary snacks
Visiting Angels’ Caregivers Can Help You Rest
Maintaining a clean, peaceful home and preparing nutritious meals can help you sleep better. Visiting Angels’ Littleton in-home caregivers can assist you with light housekeeping, meal planning and preparation, and medication management.
To learn more about our award-winning caregiving services, contact us today by calling 720-981-0804. We proudly serve the communities of Littleton, Englewood, Centennial, Parker, CO, and the surrounding South Metro Denver area.