4 Tips for Seniors to Get Good Night’s Sleep

Seniors need daily 7 to 9 hours of sleep and should take good care in getting enough amount of sleep for enhancing overall functions and lifestyle. In case of aging adults, the circadian rhythms are particularly geared toward sleeping and waking up early, following a routine. Experts at New Hampshire home care agency suggest 4 ways to help your senior loved ones get good night’s sleep.

1. Establish a Structured Routine

Creating a routine can be very useful in maintaining natural circadian rhythms. Help your loved ones set a regular sleep pattern and follow it. They should go wake up and go to bed at the same time every day. Not just a sleep routine is important but having meals, exercising, socializing, reading books, and even bathing at the same time daily can help the body getting into a routine, further leading to a better night’s sleep. Make sure your loved one avoids taking caffeine after 3 pm to get enough sleep.

2. Set the Bedroom for Bedtime

It is vital for a good night’s sleep to have a relaxing, comfortable, and distraction-free sleep. Keep your loved one’s bedroom dark, clutter-free, and smelling good. If there is too much light entering through the windows, draw thick curtains. Seniors should avoid the temptation to lie in bed in daytime for passing time but use it only for sleeping. Remove all the electronic items, except for the necessary ones, from the bedroom. Studies found reducing electronics lead to a better sleep.

3. Relax

Set up a pre-bedtime relaxation routine, like thirty minutes to an hour. Make sure to turn off all the electronic devices, television in particular. Meditate, take a bath, or just sit in a quiet and comfortable place to calm down the nervous system. Opt for an activity that requires minimal brain effort, like writing in a journal, light reading, or listening to calming music.

4. Implement Dietary Changes

During the night, the melatonin present in the body naturally increases and serotonin decreases. If falling asleep gets difficult, encourage your loved one to eat the natural melatonin-containing foods like apricots, cherries, peaches, grapes, and pomegranate. Moreover, salmon, tuna, garlic, halibut, and pistachios contain high amounts of vitamin B6, which converts to me make both melatonin and serotonin and help regulate the sleep cycle. Sufficient amount of potassium and magnesium can also work to calm down the nervous system and relax muscles.

Underlying health complications and medication side effects can sometimes cause sleep deprivation among seniors. It is extremely important to talk with your loved one’s doctor about any sleep concerns to check for potential issues. You can also opt for New Hampshire senior care to allow your loved one get the help he or she needs to maintain a daily routine involving healthy diet and fitness plan, playing games, meal preparation, socializing, and engaging in their favorite hobbies. This is a great option for your loved one to receive specialized care while aging in the comfort of home.

For the past several years, Lauren Robison has been associated with senior home care industry. A seasoned professional with years of experience; she is committed to changing the way home care businesses operate. Home Care Assistance of New Hampshire.