6 Ways to Help a Senior Loved One Sleep Better

A man lies awake in bed. It can be difficult for family members to know how to help a senior loved one sleep better.

Try these tips to help a senior loved one sleep better.

We have all been there: slowing down breathing, counting sheep, listening to white noise, all in an effort to force our brains to shut down to allow us the sleep we desperately need. As we age, it can be even more difficult to get enough sleep. Older adults may experience changes in their sleep architecture, including lighter sleep, more frequent awakenings, and a shift towards earlier bedtimes. Yet maintaining healthy sleep patterns is very important for cognitive function, emotional health, and physical vitality, making it important to know how to help a senior loved one sleep better.

What Affects Sleep Patterns in Older Adults?

There are numerous factors impacting senior sleep, including:

  • Health Conditions: Chronic pain, arthritis, and respiratory issues can contribute to discomfort during the night.
  • Circadian Rhythm Changes: Aging can adjust the body’s internal clock, leading to a preference for earlier bed and wake times.
  • Environmental Factors: Temperature, noise, and light can affect sleep quality.
  • Medications: Certain medications may have side effects that disrupt sleep patterns.

So, How Can You Help a Senior Loved One Sleep Better?

  • Relaxation Techniques: There are a variety of relaxation techniques that older adults can incorporate into their pre-sleep routine, such as mindfulness exercises, deep breathing, and gentle stretching routines. There are both physical and mental benefits of relaxation practices in preparing the mind and body for a restful night of sleep.
  • Limited Naps: Though there are benefits to short naps, longer naps, especially later in the day, makes it harder to fall and stay asleep at night. Emphasize the importance of brief, rejuvenating naps while cautioning against extended daytime sleep, which could disrupt the natural sleep-wake cycle.
  • Regular Exercise: Exercise is important, but just as important is the timing of physical activity. Engaging in exercise early in the day can play a role in better sleep. Encourage activities that the person enjoys, whether it is a morning walk, gardening, or light yoga, fostering a healthy routine that aligns along with their preferences.
  • A Comfortable Sleep Environment: Make sure the mattress and pillows are comfortable and supportive. Consider soft, breathable bedding materials, and if applicable, invest in sleep-inducing scents or a white noise machine to create an optimal atmosphere for relaxation.
  • A Consistent Routine: Encouraging a regular sleep routine is critical for seniors. Beyond sticking with consistent bedtimes and wake-up times, consider incorporating calming pre-sleep rituals. This might include activities like reading a book, listening to soothing music, or practicing gentle meditation to signal to the body that it’s time to wind down.
  • Mindful Eating: Specific foods promote sleep, such as those rich in magnesium or tryptophan. Additionally, herbal teas are known for their calming properties. Offer practical tips on portion control and timing to optimize the positive impact of nutrition on sleep.

Our caregivers are helping older adults in our community stay engaged and active, eat healthier, and enjoy calming routines that foster better sleep habits. Contact us at 954-486-6440 to learn how our home care services can assist someone you love in Fort Lauderdale, Plantation, Lighthouse Point, and the surrounding areas.

How to Help Your Loved One When Alzheimer’s Affects Sleep

If it feels like a senior with Alzheimer’s has completely rewritten the rules on when and how to sleep, you are not dreaming—Alzheimer’s affects sleep. For reasons that are not yet fully understood, a number of people with dementia experience changes to their circadian rhythm, leading to sleepless nights and drowsy days.

The progression of the disease is one contributing factor. Damage to brain cells causes increased weakness, making everyday activities and tasks exhausting. Medication side effects from commonly-prescribed dementia treatments can further exacerbate the issue.

Why a Good Night’s Sleep Is Crucial for a Senior with Dementia

Decreased sleep quality in dementia may lead to an increase in restlessness and delusions and can result in serious safety concerns, including the potential for a senior to wander away and become injured or lost. Not just that, but a senior loved one who is sleepy during the day will also be less likely to engage in healthy activities, such as spending time outdoors and exercising.

And, for a busy family caregiver who also needs rest, it is typically quite a challenge to meet all of the person’s care needs during the day and throughout the night as well.

Ways to Help

Try these strategies for a senior whose sleep patterns are disrupted:

  • Talk to the physician, first of all, for a review of medications. Changing the dosage timing every day may be all it will require to make a difference.
  • Maintain a routine like going to bed and waking up at the same time each day. Limit caffeine, naps, and heavy meals later in the day.
  • Incorporate bedtime activities that are soothing, for example, a warm bath, reading, turning off the television, and playing quiet, calming music.
  • If wandering is a concern, a wireless bed exit pad can notify you as soon as the senior gets up so that you can assist.
  • Try placing a clock that distinguishes between nighttime and daytime near the senior’s bed.

You may want to encourage a senior to try sleeping on their side rather than the back or stomach as well. Recent reports revealed a possible link between side sleeping and much more effective clearing of brain waste, such as excess beta-amyloid. Note that this study was conducted on laboratory animals, and it’s unclear yet whether the results carry over to humans.

Responsive Home Care is available to help as well, with overnight caregivers who are awake and alert, looking after the older adult’s needs throughout the night, so you can get the rest you need. Our care team members are fully trained and experienced in creative, patient approaches to meeting the unique care needs of those with Alzheimer’s disease. Give us a call at 954-486-6440 to learn more about our specialized Fort Lauderdale elderly care offered throughout the greater metropolitan area.