Keep a Consistent Sleep Schedule

Senior Health Care Suggestions from the Home Instead Team

Aging means you need less sleep. At least that is what many people think. Most of us lived life from our earliest memories with an established bedtime routine. As working adults, we continued the practice but maybe with a few more late nights. Retirement means we can slow down and quit answering an alarm, doesn’t it? We should be able to stay up as late as we want and get up whenever it pleases us. That is what we tell ourselves anyway.

In reality, our bodies crave consistency, and any changes can disrupt our ability to fall asleep and stay asleep. Lack of sleep is associated with cognitive and memory issues, diabetes, and depression. Also, older adults may suffer from excessive sleepiness during the day. Restless sleep or lack of sleep at night can also cause disorientation and unsteadiness, increasing risk of falls.  

The good news is that establishing a consistent sleep schedule can virtually eliminate these issues. Utilizing the services of a personal support worker from Home Instead Kitchener-Waterloo, ON can get you or your loved one on a path to a better night’s rest. Our caregivers are happy to help you stay at home on your own terms and remain independent for as long as possible.

Senior Health Tips for a Better Night’s Sleep

Taking a nap during the day is not a bad thing. Many people can benefit from a 15-45 minute nap. However, if you find yourself napping throughout the day or late into the afternoon, you may be affecting the quality of your nighttime sleep. Utilize these tips to sleep better and wake refreshed and recharged the next morning:

• Turn off the TV or computer at least one hour before bed. This includes backlit devices such as an iPad. The use of artificial lights can suppress melatonin which is the hormone that makes you sleepy.
• Make your bedroom a sleep haven. Remove the television from your room. Keep it dark, quiet, and cool or comfortably warm when you go to bed at night.
• Maintain a regular sleep schedule and ritual. Try to go to bed and get up at the same time each day, including weekends. Take a warm bath, play some soothing music, or perform some other relaxing ritual at bedtime.
• Limit your fluid intake, especially caffeine, in the late evening. The stimulants in caffeine can disrupt sleep. Consuming too many fluids may mean a trip to the bathroom in the middle of the night.
• Increase your exercise, especially aerobic activity. Now is a great time to pick up a new sport like swimming, dancing, lawn bowling, pickleball, golfing, cycling, running, or hiking. The chemicals your body releases during exercise will promote a more restful night’s sleep.

Many factors can disrupt a good night’s rest, including stress, medication, and pain. Home Instead has many additional resources available to help you or your senior loved one get the rest they need.

Stay Healthy and Fit with Help from Home Instead

Getting the right amount of sleep is imperative to staying healthy. Remember that taking a holistic view of your health can give you many nights of peaceful rest. One step that has helped many older adults is enlisting the services of a home care professional from Home Instead. Our caregivers are ready to join in and give you and your family the assistance you need to keep you or your loved one living independently at home.