Aug 31, 2017 by Jennifer Cason
The majority of older adults require 7 to 9 hours of sleep each evening in order to feel completely rested. However, many seniors do not get enough sleep and suffer from energy loss, feelings of restlessness, and an increased risk of disease as a result. If your older loved one is having trouble getting enough sleep, be sure to share these healthy sleeping tips from end of life care providers in Brentwood, TN.
Maintain a Consistent Sleeping Schedule
Older adults should make every effort to go to bed and wake up at the same time every day. By doing so, they can support their Circadian rhythm, which is a crucial element of a healthy sleep and wake schedule. End of life care aides note that many seniors will find that they go to bed earlier than they used to in their younger years.
Create a Comfortable Sleep Environment
Sometimes, seniors have difficulty getting a good night’s sleep because their bedroom is not a comfortable sleep environment. In order to turn their bedroom into a space that promotes sleep, older adults should free it of the television, radio, and other distractions, install curtain that darken the room, invest in a quality mattress, and only use their bedroom for sleeping.
Be Smart When Napping
Older adults who are no longer working likely have time to nap during the day. Seniors should be encouraged to keep their naps to a maximum of 45 minutes and avoid napping in the late afternoon and early evening hours.
Avoid Heavy Meals & Caffeine
Unfortunately, many seniors make the mistake of drinking a cup of coffee or overindulging in a large meal a few hours before it’s time for them to go to bed. End of life care experts recommend that older adults avoid heavy meals and caffeine prior to bedtime if their goal is to fall asleep and stay asleep.
Seniors who work out on a regular basis are more likely to get enough sleep than those who remain inactive during the day. Neighborhood walks, jogs on the treadmill, water aerobics, yoga, and light stretching are all great ways for seniors to get their exercise in. Exercise should be avoided close to bedtime.
Getting a good night’s sleep is possible when seniors stick to a consistent sleep schedule, be smart when taking naps, exercise on a regular basis, avoid heavy meals and caffeine before bed, and create a comfortable sleep environment.