Cheers to the New Year: Resolve to Improve Your Sleep
No matter your age, sleep is vital to your health and well-being. Quality sleep leads to better brain health, better physical health and helps to stabilize one’s mood. While we sleep, our energy levels are restored, and our bodies are allowed to heal. Poor sleep results in fatigue, anxiety, depression, cognitive impairment and contributes to chronic diseases.
Older adults are prone to experiencing sleep disturbances, such as insomnia, due to several reasons. Hormonal changes, chronic illness or pain, side effects of medications, and traumatic life events can result in a poor night’s sleep. External factors, such as falling asleep to the television or drinking too much caffeine, also affect sleep. Although interrupted sleep is expected with older age, there are a few ways older adults can ensure a better night’s rest. Resolve to improve your sleep this year by implementing the following tips.
Establish a Bedtime Routine
The first tip to improving your sleep is to establish a bedtime routine. A routine simply sends signals to your body indicating it’s time to sleep. Performing the same rituals in the same order every night prepares your mind to sleep. If you struggle with anxiety and often wake up in the middle of the night due to worry, a bedtime routine can help your mind focus on relaxation. A few rituals to consider adding to your bedtime routine include taking a warm bath, journaling for ten minutes, meditating, practicing yoga, or reading a good book. The last step in your bedtime routine should always be getting into bed and focusing on falling asleep.
Set an Actual Bedtime
Along with establishing a bedtime routine, older adults should set an actual time to go to bed. Just as a bedtime routine signals it’s time to sleep, a consistent bedtime trains your mind and body naturally to feel tired when it’s time to sleep. Your actual bedtime refers to the time your head hits the pillow. The National Sleep Foundation recommends that older adults get seven to eight hours of sleep each night. Working backward from when you prefer to wake up, note what time your head should hit the pillow so that you get between seven and eight hours of sleep. Then, schedule your bedtime routine to begin before your bedtime so that you have plenty of time to unwind before climbing into bed.
Create a Better Sleep Environment
Sleep environments are just as important for older adults as for any other age. Where you sleep and certain external stimuli can contribute to a poor night’s rest. Improve your sleep by creating a better sleep environment. Turn off all electronics in your room, especially the television. Purchase a white noise machine that can replace the noise of the television. Use blackout curtains to eliminate outdoor light that streams into your room. Silence your cell phone, so notifications do not awaken you. Replace your pillow if it’s lumpy. Keep your bedroom temperature cooler at night; the National Sleep Foundation recommends 65 degrees Fahrenheit. Dim the lights in your home as you begin your bedtime routine to help keep your mind relaxed.
Watch Your Fluid Intake
Finally, older adults should be aware that their bladders lose holding capacity as they age. This means that older adults need to empty it more frequently, including during the middle of the night. One way to combat those late-night bathroom calls is to be mindful of how much fluids you’re drinking, especially in the evenings. If you need to use the bathroom in the middle of the night, install motion censored nightlights instead of turning on the bright bathroom light. Bright lights signal your body that it’s time to get up, so it’ll take longer to fall back to sleep. If you consistently get up in the middle of the night and have difficulty falling back to sleep, talk with your doctor about other strategies you can implement to get a better night’s rest.
If you are an older adult who is losing sleep over everyday tasks or are struggling with anxiety because you live alone, Visiting Angels Southlake is here to help. We understand the importance of familiar senior care routines. Knowing what to expect from their day can increase a senior’s confidence and help lower stress levels. Our experienced caregivers will work with your schedule to provide care when you need it most. We never alter your routine. Resolve to improve your sleep, starting with the peace of mind Visiting Angels provides through our senior home care services. Contact us today by calling 817-684-1996.