How To Help Seniors Sleep Better

 

Sleep is vital to our health, especially as we get older. It’s normal to experience changes and disruptions to your sleeping pattern at different phases of your life, but one thing remains true: getting adequate sleep is important for your mental, physical, and emotional health. 

Older adults may notice that they aren’t sleeping as deeply or for as long as they used to in earlier stages of their lives. If you or your senior loved one is experiencing sleeping problems, there are several ways to get back on track to being well-rested. Here are some top tips from our assisted living team at UMC:

Senior Sleep Tip #1: Stick To A Routine

We are all creatures of habit, and most of us really thrive when we stick to a routine. Bedtime routines are especially important because they help prepare your mind and your body for a good night’s rest. We recommend going to bed and waking up at the same time every day, even on weekends. Other components of a healthy night-time routine include not using phones or iPads in bed, using blackout curtains to block out any light, using earplugs to eliminate noise, and practicing deep breathing while getting ready for bed.

Senior Sleep Tip #2: Take A Nice, Warm Bath 

A nightly warm bath can be a great part of a healthy bedtime routine. It’s one way to unwind after a long day, and it helps to put your body into a state of relaxation. Some people enjoy playing relaxing music and lighting their favorite scented candle to really complete the experience. If you’ve had a particularly active day, you can even add a little bit of Epsom Salt to your bathwater to soothe your tired muscles. 

Senior Sleep Tip #3: Don’t Drink Fluids At Night

If your loved one wakes up in the middle of the night to use the bathroom, it can often be difficult for them to get back to sleep. Encourage them to use the bathroom as part of their “getting ready for bed” routine, and set a cut-off in the evening for drinking liquids. For example, if your loved one goes to bed at 10pm, they should stop drinking liquids at around 8:30pm. 

Senior Sleep Tip #4: No Caffeine After Noon

Drinking caffeine too late in the day can keep anyone awake at night, especially for those who are more sensitive to its effects. We recommend only consuming caffeine in the morning to encourage healthy sleeping habits and to ensure you or your loved one isn’t lying awake when bedtime rolls around. For those who are accustomed to drinking coffee and tea all day long, decaf is a great option after 12:00pm.

Senior Sleep Tip #5: Keep The Room At A Comfortable Temperature

A room that’s too hot or too cold can have a major impact on how well you sleep. While everyone has their own personal preference, usually depending on the climate you live in, finding the ideal room temperature is essential to quality sleep. If your loved one is waking up sweating in the middle of the night, consider getting them a lighter, thinner blanket or using a ceiling fan. If they’re waking up feeling cold, invest in a warmer comforter and check that there aren’t any leaks in their bedroom windows where the cold, outside air could be getting in. 

If you have any questions about how to help your senior loved one get better sleep, or about any of our senior living communities, please contact us today: https://umcommunities.org

This blog was originally published at https://umcommunities.org/blog/help-seniors/

Tips for Managing Sleep Problems with Alzheimer’s

When your loved one is diagnosed with Alzheimer’s, one of the common symptoms they may experience is trouble sleeping. Getting a good night’s sleep is very important for people of all ages, and it’s even more essential for older adults because it directly impacts their mental, emotional, and physical health. Proper sleep also contributes to a strong immune system and helps the body fight off cold and flu germs. 

If you’ve noticed your loved one with Alzheimer’s is struggling to sleep properly, we’ve put together our top tips for managing sleep problems. As their caregiver, you undoubtedly want your loved one to be as healthy and as comfortable as possible, and we hope these tips are helpful in their journey to better sleep. 

Establish a nighttime routine. 

Most of us have daily routines that help us stay on track and get things done. When one element of our routine is thrown out of whack, it can disturb the whole chain of events. Sleep, for example, is a critical component of your routine, and when you don’t get a good night’s sleep you can really feel the effects the next day. 

If you’re struggling to get your loved one to go to sleep at a reasonable time, try establishing a specific nighttime routine. This may include things like dimming the lights, playing soft, relaxing music, and turning off any sleep disturbances like cell phones and loud televisions. We also recommend limiting caffeine and alcohol consumption during the day, because as we get older we often grow more sensitive to the effects of caffeine and alcohol.

Establish a routine with your loved one, take notes about how they are adjusting, and make modifications along the way if needed. Hopefully after a week or so of adjustments, they’ll adapt to their new routine and will get better quality sleep through the night. 

Limit daytime sleep.

Taking naps throughout the day can disturb your loved one’s sleep-wake cycle, making it more difficult for them to fall asleep at night. Keeping your loved one busy and engaged is a critical part of limiting daytime sleeping. If they are just sitting around the house most of the day feeling bored, it’ll be easier for them to drift off to sleep. If you have the bandwidth, keep mom or dad busy during the day with activities like gardening, walking, playing games or even exercise classes. 

Unfortunately, many of us aren’t able to provide around-the-clock care and stimulation for our loved ones with Alzheimer’s. If your loved one needs more comprehensive care, stimulation and supervision throughout the day, you may want to consider moving them to a specialized memory care community nearby. 

Consider using melatonin.

Melatonin is a safe, natural sleep aid that has proven beneficial to people with Alzheimer’s or dementia. Many people are wary of strong prescription sleep aids, and melatonin can be a gentle, non-addictive alternative. For those who may not know, melatonin is the name of the hormone your brain releases at night, and it has an impact on your sleep-wake cycle. People often take melatonin to help them fall asleep at night or to fight jet lag. 

Always speak with your loved one’s doctor before giving them any type of sleep aid. Their doctor may be able to give you tips on regulating your loved one’s sleep cycle. They may also recommend taking tours of some local memory care facilities to see if they’d be a good fit for your loved one’s unique situation. 

If your loved one has been diagnosed with Alzheimer’s and you’d like more information on managing their sleep problems, please contact one of our Tapestries memory care neighborhoods today. To learn more about our advanced memory care therapies and cognitive exercises for seniors, please visit our website at: https://umcommunities.org

Original content posted on https://umcommunities.org/blog/tips-for-managing-sleep-problems-with-alzheimers/