6 Steps to a Better Night’s Sleep for Seniors

An older man lies in bed with his eyes wide open, one of many who struggle with elusive sleep for seniors.
Sleep for seniors can be elusive, but these tips can help improve sleep habits.

We’ve all been there: counting sheep, slowing down our breathing, listening to white noise, all in order to force our brains to shut down to allow us the sleep we desperately need. As we grow older, it can be even more difficult to get enough sleep. Older adults can experience alterations in their sleep architecture, including more frequent awakenings, lighter sleep, and a shift towards earlier bedtimes. Yet maintaining healthy sleep patterns is vitally important for cognitive function, physical vitality, and emotional health.

What Affects Sleep for Seniors?

There are numerous factors impacting senior sleep, including:

  • Circadian Rhythm Changes: Aging can alter the body’s internal clock, leading to a preference for earlier wake and sleep times.
  • Medications: Certain medications might have side effects that disrupt sleep patterns.
  • Environmental Factors: Temperature, noise, and light can affect sleep quality.
  • Health Conditions: Chronic pain, arthritis, and respiratory issues can contribute to discomfort during the night.

So, How Can You Help an Older Loved One Sleep Better?

  • Limited Naps: Though there are benefits to short naps, longer naps, especially later in the day, can make it harder to fall and stay asleep at night. Emphasize the importance of brief, rejuvenating naps while cautioning against extended daytime sleep, which could disrupt the natural sleep-wake cycle.
  • Relaxation Techniques: There are a number of relaxation techniques that seniors can incorporate into their pre-sleep routine, such as deep breathing, mindfulness exercises, and gentle stretching routines. There are both mental and physical benefits of relaxation practices in preparing the body and mind for a restful night’s sleep.
  • Regular Exercise: Exercise is important, but just as important is the timing of physical activity. Engaging in exercise earlier in the day can contribute to better sleep for seniors. Encourage activities that older adults enjoy, whether it’s a morning walk, light yoga, or gardening, fostering a healthy routine that aligns along with their preferences.
  • A Consistent Routine: Encouraging a regular sleep routine is essential for older adults. Beyond adhering to consistent bedtimes and wake-up times, consider incorporating calming pre-sleep rituals. This may include activities like reading a book, listening to soothing music, or practicing gentle meditation to signal to the body that it is time to wind down.
  • Mindful Eating: Specific foods promote sleep, such as those rich in tryptophan or magnesium. Additionally, herbal teas are known for their calming properties. Offer practical tips on portion control and timing to optimize the positive impact of nutrition on sleep.
  • A Comfortable Sleep Environment: Make sure the mattress and pillows are comfortable and supportive. Consider soft, breathable bedding materials, and if applicable, invest in sleep-inducing scents or a white noise machine to create an optimal atmosphere for relaxation.

Our caregivers are helping older adults in our community stay engaged and active, eat healthier, and enjoy calming routines that foster better sleep habits. Contact us at (213)383-2273 to discover how our home care services can assist someone you love in West Los Angeles, Santa Monica, Beverly Hills, or the surrounding areas.