How Seniors Can Get Better Sleep at Night?

How Seniors Can Get Better Sleep at Night?

Everyone requires a restful night’s sleep. As we get older or Seniors, we typically notice changes in our sleeping patterns, such as waking up earlier and falling asleep earlier. If your elderly loved ones have trouble sleeping or wake up fatigued every day, this is not a natural part of ageing and could indicate insomnia.

Sleep is essential for your emotional and physical well-being. Attention and memory issues, excessive sleepiness, and depression are more common in older persons who don’t get enough quality sleep. Sleep deprivation has been linked to a variety of health issues, including diabetes, obesity, and cardiovascular disease.

How Much Sleep Do Older Adults Need?

Individual sleep needs may vary, but most healthy adults require seven to nine hours of sleep per night. The quantity of hours is less essential than how you feel. When you get up and don’t feel relaxed or sleepy during the day, it’s a sign that you’re not getting enough sleep.

Why Do Seniors Have Trouble Sleeping?

There can be many reasons why seniors might not get enough sleep. 

  • Medical conditions or pain. Arthritis, osteoporosis, diabetes, asthma, Alzheimer’s disease, and frequent urination are all conditions that might keep people from sleeping. Seniors can speak with their doctor about any medical conditions that are preventing them from sleeping at night.
  • Poor sleep environment and habits. Poor habits might be formed by sleeping at odd hours, watching TV, or taking alcohol before night. When it’s time to sleep, make sure the room is comfy, dark, and silent. If you’re worried about your mobility at night, invest in a nightlight.
  • Medications.Seniors are more likely than younger folks to use more drugs. Certain drugs can make it difficult to sleep. Seniors and their families can talk to their doctors about changing their medications to improve their sleep quality.
  • Lack of exercise. Too much sitting can make you feel drowsy all of the time or not tired enough at night. Regular aerobic exercise is beneficial to one’s mental, emotional, and physical well-being.

How to Encourage Better Sleep and Prevent Insomnia

Generally, you can improve sleep by adjusting the environment and making healthier daytime habits. Everyone is different, and it takes time to find the right changes that work best.

  • Have a scheduled bedtime. Even on weekends, going to bed and waking up at the same time every day can help you establish a healthy sleep habit.
  • Naturally boost melatonin. Melatonin, the hormone that makes you drowsy, is produced naturally by the body, but too much artificial light might inhibit its production. Where it’s safe, use low-wattage lights, and turn off the TV and other backlit gadgets at least an hour before night.
  • Make the bedroom dark, quiet, and cool. Light, sound, and temperature can all have an impact on our sleep patterns. Because seniors are more sensitive to noise, a sound machine or earplugs can assist block out undesirable noise.
  • Limit caffeine intake. During the day, especially in the evening, consume fewer caffeinated beverages such as coffee, tea, and soda.
  • Exercise during the day. Getting adequate physical activity generates hormones that help you sleep better. There are exercises that can prepare the body for a good night’s sleep, even for seniors with mobility challenges. Before beginning any new fitness routine, speak with your doctor.

Finding Peace of Mind at Night

Falling injuries impact a disproportionate number of elders and can result in serious health issues. Due to poor visibility or movement limitations, the great majority of falls occur at night. Having extra help in the house may ensure that seniors remain safe at night, regardless of the situation. A caregiver can also assist your loved one in developing daily sleep routines. Get Adult care Online Training course at Verrolyne training UK. 

Let us know if you’d like to learn more about how an in-home caregiver might help your loved one and enhance their care quality.

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