Tips for Seniors to Develop Good Sleeping Habits

A good night's sleep is as important as regular exercise and a healthy diet. However, as we age, we often experience changes in our sleeping patterns. Many seniors wake up too early, stay awake throughout the night, or fall asleep during the day.
Below are some useful tips for older adults to help overcome these age-related sleep problems.

1. Maintain a stable sleep schedule. Wake up early in the morning and go to bed on time at night. Stick to the same sleep schedule even on the weekends.
2. Make sure that the bedroom is quiet and dark, with no distractions like a television or radio program on in the background.
3. Avoid consuming alcohol before bedtime as it may disrupt your sleep.
4. Avoid daytime naps because if you sleep during the day, you are more likely to stay awake at night.
5. Don’t drink liquids before going to bed to prevent excessive urination during the night.
6. Avoid big meals before bedtime as it takes time to digest, especially meals heavy in carbohydrates. Try to have your dinner at least 3 hours before bedtime.
7. Reduce caffeine intake after lunch.
8. Exercise regularly for a sound sleep. However, you should avoid exercising just before bedtime.
9. Avoid long, irregular daytime naps. Although short ‘power naps’ have been proven high beneficial, irregular or long napping during daytime can result in a disrupted sleep at night. If you must nap, limit it to no more than 20 minutes.
10. If you still have trouble falling asleep, take a warm bath shortly before going to sleep. It will relax your body and promote a good night’s rest.

If you need a professional caregiver to help you manage your sleep schedule or other activities of daily living, contact Always Best Care. They are one the most trusted Home Care service providers in Morris, NJ. For more information, call (862) 772-7047.