Seniors need 7 to 9 hours of sleep daily and should take good care in getting enough sleep to enhance overall functions and lifestyle. In the case of aging adults, the circadian rhythms are mainly geared toward sleeping and waking up early, following a routine. Experts at Home Care Happy Valley suggest 4 ways to help your senior loved ones get a good night's sleep.
Establishing and sticking to a routine can significantly assist in preserving natural circadian rhythms. Assist the people you care about in setting and adhering to a normal sleep pattern. They should keep the same schedule every day regarding when they get up and go to bed. A routine that includes eating, exercising, socializing, reading books, and even taking a bath at the same time every day can help the body get into a habit, which can further lead to a better night's sleep. A routine that includes sleeping is not the only routine that is necessary. In order for your loved one to have a restful night of sleep, remind them not to consume coffee after 3 o'clock in the afternoon.
Establishing and maintaining a routine can significantly impact maintaining the body's natural circadian rhythms. Helping those close to you develop and adhere to a consistent sleep pattern can be beneficial to their overall health and well-being. Encourage them to maintain the same schedule every day, both for waking up and going to bed. Consistency in daily activities such as eating, exercising, socializing, reading books, and even taking a bath at the same time every day can assist the body in developing a routine, ultimately leading to better quality sleep. However, maintaining a consistent sleep routine is not the only key factor. It's also important to limit caffeine intake, particularly after 3 p.m. By establishing a consistent routine and making small adjustments, you can help those close to you achieve better sleep quality and overall health.
Establishing a pre-bedtime relaxation routine can effectively wind down and prepare the body for sleep. Encourage your loved one to dedicate 30 minutes to an hour before bedtime to engage in calming activities. Turning off all electronic devices, particularly the television, can help reduce stimulation and create a peaceful atmosphere. Consider engaging in activities that require minimal brain effort, such as meditation, taking a warm bath, or sitting in a quiet and comfortable place to calm the nervous system. Writing in a journal, reading light material, or listening to calming music is other excellent options to consider. By incorporating these relaxing activities into their evening routine, your loved one can promote better sleep and improve their overall well-being.
At night, the body's natural melatonin levels increase while serotonin levels decrease, promoting relaxation and preparing the body for sleep. However, some individuals may find it difficult to fall asleep for various reasons, such as stress, anxiety, or environmental factors. In such situations, encourage your loved one to incorporate natural melatonin-rich foods into their diet, such as apricots, cherries, peaches, grapes, and pomegranates. Consuming foods rich in vitamin B6, such as salmon, tuna, garlic, halibut, and pistachios, can also help regulate the sleep cycle, as vitamin B6 aids in the production of both melatonin and serotonin. Additionally, potassium and magnesium are essential nutrients that can help calm the nervous system and relax the muscles, promoting a night of more restful sleep. Incorporating these foods into their diet can help your loved one achieve a more restful night's sleep and improve their overall health and well-being.
Underlying health complications and medication side effects can sometimes cause sleep deprivation among seniors. Talking with your loved one's doctor about any sleep concerns is extremely important to check for potential issues. You can also opt for Happy Valley home care to allow your loved one to get the help they need to maintain a daily routine involving a healthy diet and fitness plan, playing games, meal preparation, socializing, and engaging in their favorite hobbies. This is an excellent option for your loved one to receive specialized care while aging in the comfort of their home.