7 Ways to Improve Your Sleep Quality as You Age

Getting the right amount of rest each night is essential, especially for those who reside in senior assisted living in Bountiful. Being able to get the proper amount of sleep has a huge host of health benefits, including improved mood, better short term memory, and overall, just feeling more refreshed and energized.

However, for some seniors, this can be difficult, leaving them to toss and turn each night. If this is you, we have some advice that may help to improve your sleep quality and the amount of ‘zzz’s’ you catch once you settle into bed.

1. Review Medications

   If you are having a hard time sleeping, and you take several medications, talk to your doctor. There may be a conflict between meds, or one that is the culprit for keeping you awake at night. Never change up your medications nor introduce a new medication without consulting your doctor. Being honest with your physician will go a long way! After all, your health is their number one priority.

2. Regulate Fluids

   If you’re frequently getting up in the middle of the night to visit the restroom, and this is one of the reasons you’re struggling to sleep, consider cutting out fluids at least two hours before bedtime. It is important to stay hydrated, though, so make up for this water intake earlier in the day.

3. Pain Management

   If you are having aches and pains that are keeping you awake at night, talk to your doctor, especially if it’s something more than over the counter aspirin or ibuprofen can help with. Also, check the quality of your mattress to see if it might be responsible for any joint stiffness or pain.

4. Create a Quality Sleep Environment

   Turn off the TV at night and invest in black-out curtains or a white noise machine - whatever you need to do, just remove unwanted stimuli wherever possible. Light is known to disrupt the natural sleep cycle and leave you with less quality sleep.

5. Be Mindful of Caffeine and Alcohol

   While one is a stimulant and the other is a depressant, having too much of either close to bedtime can lead to poor quality of rest. Caffeine, such as soda or coffee, can leave you feeling jittery and restless. Alcohol may help you fall asleep, but once it wears off, you’re likely to wake up and toss and turn.

6. Avoid Long Naps

   While taking power naps and getting a bit of rest throughout the day is great, especially for seniors, taking long naps can disrupt your sleep cycle and throw you out of routine. However, if you find that taking a nap leaves you feeling out of sorts come bedtime, try avoiding a nap all together.

7. Try Melatonin

   If you have never tried melatonin, it is a great all-natural sleep aid that you can use to help you get some rest. Take 1-2 mg about an hour or so before bedtime and this will help you fall asleep and stay asleep. Just make sure you talk to your doctor about it before trying, or consult one of the staff members at your senior assisted living in Bountiful.

Barton Creek Senior Living is the luxurious senior living community in Bountiful, Utah. We offer senior care- independent living, assisted living, short-term respite care.