Strategies for Better Sleep Quality in Seniors

Posted by Scott Cantin in elderly care, mental health, Senior Health | 0 comments

Getting the right amount of sleep at night can make a huge difference in overall quality of life. Unfortunately, elderly individuals can struggle with high-quality sleep for a number of reasons, including underlying medical conditions, medications, and struggles with depression and anxiety, which can cause sleep challenges.

Fortunately, there are several strategies seniors can use to improve sleep quality.

1. Identify possible health challenges.

Many conditions, including sleep apnea or restless leg syndrome, can make it difficult to get a good night’s sleep. If you or a senior loved one have been struggling to get a good night’s sleep, consult with a doctor to rule out any health problems that could be contributing to insomnia or low-quality sleep. Treating those conditions can transform your ability to get a good night’s sleep and leave you feeling better rested.

2. Review medication side effects.

Many common medications can interfere with sleep or cause changes to your basic sleep cycle. Take a look at common side effects for all of your medications and make sure that insomnia is not a known side effect. Remember not to make any changes to your medications without consulting your doctor!

3. Set a consistent sleep schedule.

Often, a disrupted sleep schedule will make it difficult for you to fall asleep at night. If you regularly stay up late, only to switch your schedule and try to fall asleep early the next day, you may find it much more difficult to get that much-needed rest. Instead, try waking up around the same time each day and going to sleep around the same time each night. If you do need to shift your sleep schedule, try easing it to a new time gradually, rather than trying to jump in all at once.

4. Create a relaxing sleeping space.

Set your room to your ideal temperature, invest in a comfortable mattress, and choose bedding that suits your needs. If you struggle with long days or daylight that extends past the hours when you would prefer to sleep, especially in the summer, try adding blackout curtains. You may also want to try:

• Changing the temperature of your room to suit your specific sleeping needs. Ideal temperatures for seniors tend to range between 65 and 78. Experiment to find your perfect temperature.
• Putting in a diffuser that sends out relaxing scents through the night. Lavender is a popular choice.
• Installing a noise machine that makes white noise or that plays soft music while you try to fall asleep.

Keep in mind that the things that relax one person may prove less relaxing for others, so you may need to experiment to find the right combination for your needs.

5. Design a relaxing bedtime routine.

Winding down at the end of the evening is critical to helping you fall asleep smoothly. You may already know that avoiding the blue light from devices, including turning off your TV and setting your phone to the side, can help you fall asleep more easily. You may also want to try strategies like taking a warm, relaxing bath, taking time to read something soothing and relaxing in the evening, or taking some time to engage in an evening ritual, like a warm mug of your favorite decaf tea. If necessary, have a caregiver help you with your evening routine.

Do You Need More Help at Home?

Some seniors may struggle to fall asleep at night due to stress or fears. Whether you need a caregiver to sit with you overnight to help ensure that you have someone on hand if you need them or you need someone to help you relax and get ready for bed at night, Advancare can help. Contact us today to learn more about the support we can provide.