Adequate sleep is fundamental to our overall health and well-being, yet many seniors needing in-home assisted living care face challenges achieving restful sleep by maintaining a sleep routine. Research indicates that seniors often need up to eight hours of sleep per night, but changes in sleep patterns often occur after the age of 60 due to shifts in hormone and melatonin levels. This can lead to difficulty falling asleep and more frequent awakenings during the night. Surveys reveal that 46% of individuals aged 65 to 80 struggle with falling asleep regularly. Reasons may include nighttime bathroom visits, worries, or physical discomfort, potentially leading to insomnia and a general lack of rest.
Establishing a bedtime routine can significantly benefit seniors, enhancing both the quality and duration of their sleep. A consistent nightly routine, performed 30 to 60 minutes before bedtime, can help. Here are five effective sleep practices for seniors or their loved ones assisted by BeeHive Home Care to improve their nighttime rest:
Yoga Stretches
Gentle yoga has been shown to aid seniors with insomnia, snoring, and restless leg syndrome, significantly enhancing sleep quality. Simple stretches can ease muscle tightness and soothe tension, encouraging relaxation and mindfulness to help release day’s worries before sleep.
Journaling
A nightly practice of jotting down thoughts can clear the mind for a peaceful rest. Focusing on gratitude by noting down five positive aspects of the day or happy events can set a positive tone, essential for transitioning to sleep without stress.
Scented Lotions
Utilizing the strong link between scent and relaxation, applying lotions with calming fragrances like lavender, chamomile, or rose can help soothe the mind and body, preparing for a good night’s sleep.
Music
Echoing the age-old tradition of lullabies, listening to calming music before bed has been proven to significantly improve sleep quality in seniors. Opt for relaxing genres that soothe the mind and promote ease into sleep.
Reading
Engaging in a bit of light reading from a favorite genre can act as an effective stress reliever. Choosing physical books over e-books is advisable, as the latter’s blue light can keep the brain too stimulated for sleep.
Interested in more sleep tips or information about our in-home care services? Explore BeeHive Home Care’s services and discover how we cater to the comprehensive needs of seniors. At BeeHive Home Care, we’re dedicated to providing a supportive environment that fosters health and happiness for every client.