Say Goodbye to Restless Nights: Top Strategies to Promote Healthy Sleep in Seniors

Sleep is one of the most important parts of your day. As a senior, you likely need more sleep than you did when you were younger.

Sleep can get tricky when you have trouble falling asleep and staying asleep throughout the night. Here are some tips and tricks for getting restful, healthy amounts of sleep each night insenior living.

Get Plenty of Exercise During the Day

The more you move throughout the day, the better your quality of sleep will be. The science is clear: any type of physical activity will promote more restful sleep at night.

Movement doesn’t have to be strenuous or risky. You can simply take daily walks, go for a swim, or go on a bike ride with friends in your senior living community to get your daily movement in.

Once you curl up in bed for the night, you’ll likely notice that it’s easier to fall asleep and stay asleep.

Turn Off Screens Before Bedtime

Is your TV time affecting your sleep? There’s a good chance that it is.

Melatonin is an important sleep hormone that triggers feelings of drowsiness and helps you fall asleep quickly. Looking at screens that emit blue light (televisions, cell phones, etc.) before bedtime blocks melatonin production in your brain.

Turn off all of the screens in your home for at least one hour before you decide to go to sleep. This gives your body and brain time to wind down before bed.

Avoid Caffeine in the Afternoon

Coffee, tea, and soda usually contain caffeine in some form. Unfortunately, these delicious beverages are harming your sleep patterns.

Caffeine blocks feelings of sleepiness, making it harder to wind down and get some shut-eye. It also increases your heart rate and speeds up other body systems that are supposed to slow down during sleep.

If you drink caffeine after noon, your body is likely wired and awake at bedtime. Surprisingly, caffeine stays in your system for up to 17 hours after your last sip, making bedtime much more challenging.

In the afternoon, consider drinking juice or water instead of reaching for a caffeinated beverage.

Follow a Nightly Routine

Routine is key for those in senior living. Each day is an opportunity to incorporate structure and healthy habits into your life.

Following a consistent nighttime routine will help your brain and body recognize when it’s time to sleep. For example, you can spend one hour reading a book before bed to signal that it’s time for rest. After a few weeks, this will become second nature to you.

Remember that screens interfere with quality sleep, so try to avoid using them during your nightly wind-down time.

Healthy Sleep Means Healthy Seniors

Sleep is essential for good physical and mental health. Use this guide to protect your brain and body by getting plenty of quality sleep each night.