Today’s Caring Moment deals with tips for getting a good night’s sleep. Sleep quality directly affects one’s quality of life. Here are some suggestions to help seniors rest better.
- Follow a regular schedule. Go to sleep and wake up at the same time, even on the weekends.
- Minimize naps. Excessive sleep during the day can keep you from falling and staying asleep during the night.
- Begin an exercise routine. Finish working out at least 3 hours before bedtime to allow your body to unwind.
- Soak up some sun. Just 10–15 minutes in the natural sunlight can be beneficial.
- Watch what you eat. Avoid caffeine late in the day and large meals close to bedtime.
- Avoid bad habits like alcohol and smoking to help you sleep.
- Create a safe and comfortable place to sleep.
- Develop a bedtime routine. Do the same thing each night to tell your body it’s time to wind down. It might be watching the news or reading a book.
- Use your bedroom only for sleep. After turning off the light, give yourself 15 minutes to fall asleep. If you are still awake, get out of bed and do something low-key.
- Don’t worry about it. Anxiety about getting a good rest can actually prevent you from falling and staying asleep.
- Know when to see your doctor. Being so tired during the day that you can’t function is not normal. If it lasts more than a few weeks, make an appointment with your family doctor.
If you are managing the care of an aging loved one and have questions or need help, call Anne Grogan at APG Eldercare Services, at 610-392-0667.