In Home Senior Care in Miami

Tips to Improve the Quality of Your Sleep in Miami-Dade

Posted by Scott Cantin in caregiving tips | 0 comments

Many seniors in Miami-Dade often struggle to sleep continuously for eight hours. This challenge is mainly due to the changes in their bodies and overall lifestyles. Medication and health conditions such as dementia, heart disease, and diabetes can also worsen the sleeping pattern.

While it’s a common problem, lack of sleep can be detrimental for people of all ages. If you notice your senior loved ones are not sleeping well, you should seek help from a healthcare professional. Many families with seniors in Miami-Dade are considering senior home care services from Advancare, where their senior loved one can get good quality sleep. In this article, we will list some tips to help improve the quality of sleep in a senior.

Avoid caffeine in the evening

In fact, you should avoid taking fluids in the evening to minimize trips to the bathroom, which can break up your sleep. Caffeine has stimulating effects that can take hours to wear off and interfere with normal sleep. Alcohol may help you fall asleep but will likely disrupt it later.

Avoid naps (if they keep you up until late hours)

Limit daytime naps if they are the main reason for lack of sleep at night. Long daytime naps, especially those taken later in the day, can make it difficult to fall asleep because you may have to make up for the debt. Unless you’ve been active the whole day and want to rest for a few minutes, you should avoid taking naps during the day and limit them only to when you’re tired.

Create a routine; go to bed and wake up at the same time every day

Like any other activity in life, sleep requires a routine that runs even into the weekends. Allow your body to get used to a regular sleeping routine. Set at least eight hours of sleep every day and choose hours with the least disruptions. Go to bed and wake up at the same time every day, even on weekends. If you fail to fall asleep within the first 20 minutes, leave the room and find something relaxing to do. You can read a book, listen to a podcast or music. Go back to sleep when you feel tired.

Exercise frequently, especially aerobic exercise

Stay as active as you can to avoid falling asleep during the day. Engage in regular physical activities such as aerobic exercise. Stay relaxed around bedtime. You can spend more time outdoors performing regular duties. If you have a  short-term disability, you can use the help of a caregiver to perform the exercises.

Practice meditation/yoga

Meditation or yoga helps relax your mind and body, providing a good atmosphere for rest. You can meditate for two hours before bed to set the mood for sleeping. Depending on your yoga exercises, you can play slow music to enhance your mood.

Relax before bed – take a warm bath and/or read

Create a restful environment that is cool, dark, and quiet. Avoid too much light or sleeping on the couch in the living room. Make your bedroom for sleep only and set it to induce sleep using room-darkening shades. Take a bath or read a book to promote better sleep.

Need help improving your sleep? Our compassionate, caring, and professional caregivers at Advancare have the experience to help you improve your quality of sleep. Contact us today to learn more!

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