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Five Tips to Improve Sleep for Older Adults

By Tom Lee, 11:16 am on

As we age, the benefits of a good night’s rest become increasingly important. You don’t want to find yourself struggling with insomnia, disturbed sleep, or waking up tired every day. Sleep is an important factor in determining senior’s emotional and physical health, and it also helps to repair the body and improve memory and concentration. To improve your quality of sleep, we have 5 helpful tips for you below to try.

Stay Active During the Day

Getting in your daily exercise can help you get a better night’s rest. When we exercise, we release chemicals in our body that help us sleep better. Even getting in 30 minutes of light exercise each day is enough to help you sleep better at night.

Set a Bedtime Routine

Try and go to sleep (and wake up) around the same time every day – even on the weekends. This will help to regulate your body’s sleep schedule. Before going to bed, you can also practice soothing sleep routines, like taking a bath, meditating, or listening to music.

Go to Bed Earlier

If you find you just can’t seem to get enough sleep, it could come down to one simple solution: You need to go to bed earlier. Setting your bedtime just one or two hours earlier can really make a difference.

Minimize Distraction in the Bedroom

Make sure your bedroom is dark, quiet, and cool, a few key factors that help account for better sleep. Don’t use items like computers, tablets, TVs, or your phone. You want your brain to associate your bedroom only with sleep and relaxation.

Limit Items Before Going to Sleep

Before you get ready to head to bed, it’s important not to consume any of the following. Don’t have caffeine too late in the day or close to bedtime. It will keep you awake! Limiting the number of liquids, in general, is a good idea, as they can wake you for an early morning bathroom break. You’ll also want to avoid eating big meals or too much sugar before bed, as they can cause both indigestion and wakefulness.

If you still need more advice on how to get a better night’s sleep, Home Care Assistance is standing by to help! Call our experts here today for guidance and to learn about our senior care programs.

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