5 Tips for a better sleep
Getting a good night's sleep can make a big difference in how we feel. A lack of sleep with older adults can be a contributor to clumsiness, creating an increased risk of accidents like falls. Conditions such as depression, mood swings, irritability and forgetfulness can be signs of a sleep disorder.
Most adults, including those over the age of 65, require around 7- 8 hours of sleep at night. However, the most important thing is that you feel refreshed in the morning. Here are 5 tips that could help you get a better sleep:
Address medical conditions
1. Advising your healthcare professional of any health conditions or concerns, including the inability to get a good night's sleep is extremely important. Seniors who have difficulties sleeping can be experiencing sleep-related side effects from underlying medical conditions or taking medications that are preventing them from having enough z's.
2. Limit Alcohol & Caffeine
a. Caffeine has been linked to causing anxiety, irritability, rapid heartbeat and excessive urination, which can cause sleep disturbances. While many of us associate caffeine with coffee, it comes in other food & drinks such as tea, chocolate & soft drinks.
b. Excessive alcohol use can cause dehydration, frequent trips to the bathroom & loss of essential electrolytes, which can lead to fragmented sleep. Always consult with a healthcare professional before consuming alcohol while taking medications to avoid complications.
3. Exercise Regularly
Physical activity at any skill set or ability is excellent for the mind, body and soul. Keeping within your limits, maintaining an active lifestyle does more than keep you fit. Regular exercise can help in preventing chronic health conditions and help manage current health issues that could be causing you to have sleep deprivation.
Exercising daily does more than keep you fit; it also boosts your mood and increases the amount of time you spend in a deep sleep at night. A good workout routine can also boost your immune system and reduce stress and anxiety, which can have a positive effect on your mental health and help you relax when you’re ready to button up the day. Always seek advice from a medical professional before starting any new exercise programs.
4. Making Your Sleep Routine Your Own
Embrace bedtime as an essential part of your evening. Keeping a regular sleep schedule even on weekends can help maintain your body's internal clock and could help you wake up refreshed.
Consider starting with a calming pre-sleep routine like playing soothing music, reading a book, taking a bath or meditation to help you wind down.
You have discussed medical concerns with your healthcare professional, limited your alcohol & caffeine intake, gotten some exercise and have your sleep routine all set..... now what?
Create an environment that helps "you" be in the mood to sleep.
Clean & Comfy - Bedding & Sleepwear, Temperature, Lighting & Sound (Music or silence) are just some controls that can be modified to assist with helping you get a night of better sleep.
Are you a senior experiencing chronic sleep disorders? Lions Gate Home Care's nurses and caregivers will work with you, your loved ones and your physician to help you get a better sleep. From helping you get ready for bed to keeping you active during the day Lions Gate Home Care will be there when and where you need us most.
Call our 24/7/365 care line at (604) 980-6350 for a free in- home healthcare assessment.