Sleep is an important factor to help individuals live a healthier life. During sleep cycles, the body will take the time to recover and repair itself. Although it seems like older adults do not need as much sleep, the truth is that they still need a substantial amount of sleep to remain in the pink of health. Certain health conditions like restless leg syndrome, menopause, and sleep apnea that develop in older adults can affect their quality of sleep. At independent and assisted living communities like Mariposa, we do our best to encourage our residents to sleep well and create an environment where they feel safe and comfortable. Here are some sleeping tips for elders to achieving a better night’s sleep if you or your loved one is struggling to sleep well.
Get Adequate Exercise
One of the best ways to manage stress is to get plenty of exercises and to keep the body active. This can also help to get rid of excess energy in the body which may keep individuals from sleeping at night. It is important to find physical activities that match an individual’s fitness level. Older adults can consider taking walks in the park or other forms of activities like line dancing. This will contribute to a good night’s sleep.
Limit Alcohol, Caffeine, and Nicotine
These substances are considered to be stimulants and can result in sleepless nights, especially for those who are naturally more sensitive to these substances. If you find yourself unable to function without your multiple cups of coffee every day, you can try replacing it with herbal teas or decaffeinated coffee instead.
This depends on an individual’s internal body clock. In some cases, having afternoon naps can confuse the body’s sleep schedule, making it harder to fall asleep at night. Furthermore, afternoon naps can make one feel wide awake and energetic and may result in sleepless nights.
Getting sufficient sunlight and fresh air can help the body’s internal clock to calibrate, and differentiate sleeping hours from the hours that you are supposed to stay awake.
Don’t Drink Too Much Before Sleeping
When you drink too much liquids before you fall asleep, you may need to go to the bathroom a few times at night. This can lead to interrupted sleep as your brain will keep sending you signals to wake up and use the bathroom. Try to avoid drinking large quantities of water before sleeping.
Set a Regular Sleep Schedule
By following a regular bedtime routine, your body will be trained for bedtime. Over time, you will realize that you get tired at about the same time every day as your body grows accustomed to the sleep schedule. This will help you get a good night’s sleep every night, and quicken the process of falling asleep.
At Mariposa, we prioritize the health and mental wellbeing of our residents, and that includes doing our best to create an environment that is comfortable and easy for our residents to get sufficient rest. If you or your loved one is considering moving to an independent or assisted living community, feel free to contact us to find out what we have to offer today.