Despite the myth that the aging body doesn’t require as much sleep, it’s crucial for individuals of any age to get a sound night’s sleep for physical and mental well-being. There may be obstacles to having a good night’s rest, which is why we are sharing 5 tips to create healthy sleep habits. If you or a senior loved one is napping throughout the day or having difficulty sleeping through the night, follow these tips to improve sleep quality and overall health!
- Prepare the bedroom for sleep. The bedroom should be dark, quiet and cool. Open the window an hour before retiring or run a small fan if the room is overly warm. If the room receives early morning sunlight, be sure to get blinds or lined curtains that block the light into the room until you’re ready for the sunlight.
- Practice meditation. Learning to meditate is easy, and the benefits support all age groups. Meditation is a relaxation technique accessible to all ages, and provides both physical and mental benefits that are conducive to complete sleep.
- Drink a cup of tea. Chamomile tea has provided soothing relaxation for soon-to-be sleepers for centuries. In addition, there is also evidence that chamomile tea can help lower blood sugar in people living with diabetes. If you or your loved one is allergic to chamomile (a member of the ragweed family), try Ashwagandha tea or Passion Flower.
- Reduce lighting. Constant brightness and glaring lights can affect our bodies by creating the perception in our brains that the sun is still shining. To prepare our bodies for sleep, it is best to relax in a semi-lit room. Install dimmers in hall lights and keep nightlights in the hallway for night trips to the bathroom.
- Establish regular sleeping hours. Routines are dependable, and having a sleep schedule helps train the body when to go to sleep and when to wake up. Once a ritual has a strong foundation, sleep will come more easily and be more consistent.
Remember that obtaining a healthy amount of consistent sleep is vital to a healthy brain and body. It may take some time to adapt to a new sleep routine, but commit to these tips and you will see improvements. Sleep can be an individual thing – what may be helpful for some people may be unnecessary for others, so adapt these tips so that they fit your lifestyle.
Contact your local Client Care Manager at 1-866-454-8346 to learn more about our award-winning book, The Senior Sleep Solution: A guide to Improving Sleep in Later Life, and how Home Care Assistance can enhance your sleep experience today!