Who doesn’t love getting a good night’s sleep? Especially after a long day, most of us look very much forward to cuddling up under the covers. However, even during those super tired moments when we think we’re going to sleep soundly – we don’t. For many reasons, a lot of us don’t get the seven to nine hours of sleep we need each night.
This goes double for seniors. Between their aches and pains and needs to use the washroom, sleeping soundly often feels next to impossible. What to do? Here are four sound solutions for seniors to sleep better at night:
1. Maintain a sleep schedule.
Keeping to a routine is very helpful when it comes to getting good sleeps. Whatever your bedtime is, stick to it. This helps your body to get accustomed to falling asleep and waking up at approximately the same times each day. Falling off your schedule can cause your mind and body to become agitated and incapable of sleeping soundly.
FirstLight Home Care encourages seniors to go to sleep and wake up at the same time each day, even on weekends. “Keeping a regular sleep schedule sets the body’s circadian clock, a 24-hour internal rhythm affected by sunlight,” informs their website, “Waking up at the same time each day is the best way to set your ‘internal clock,’ even if you did not sleep well the night before. Sleeping in to catch up on lost sleep only perpetuates the problem.”
2. Block out the sound.
Are you a sound sleeper? If so, you don’t have much trouble sleeping with noise in the background or having the lights on. The majority of older adults, however, require total peace and quiet. Keep the lights off and the shades pulled down. Turn off the TV and shut the doors. Blocking out the sound is a key ingredient to being able to sleep throughout the night.
“Reducing loud noises, like snoring, can improve your sleep,” affirms Australia’s Aged Care Guide, “If you do have a partner who snores, getting assistance from medical professionals to fix the problem can help both older people. Otherwise, you can try wearing earplugs at night, using a white noise machine for consistent background sound, or sleeping in separate rooms.”
3. Get regular exercise.
Needless to say, exercise is recommended for everyone. In addition to healthy eating, it’s a surefire way to promote optimum health. In addition, regular exercise helps you to exert energy. Naturally, this will help to tire you. The key, however, is not to exercise too closely to bedtime.
According to FirstLight Home Care, “daily exercise improves the quality of your nighttime sleep and helps you sleep more soundly – as long as it’s done at the right time. Try to finish exercising at least three hours before bed or work out earlier in the day.”
4. Use an adjustable bed.
Electric adjustable beds can improve breathing, comfort and safety while sleeping. At Advantage Home Health Solutions, we offer hospital beds as well. To learn all about how these beds can greatly improve your sleep, please don’t hesitate to give us a call at 403-460-5438. You may also email us by filling out the form on our Contact page!