They might fall asleep earlier in the evening and wake up earlier in the morning, leading to a desire for naps that can disrupt nighttime sleep. It's estimated that nearly half of older adults struggle with insomnia.
Tips to improve your loved one’s sleep cycle
Why is it important to focus on sleep? Sleep is key to physical and emotional health, regardless of age. A good night’s sleep helps improve mental concentration and alertness, and allows the body and immune system to heal, which is key in avoiding and recovering from illnesses.
While sleep medications may or may not be recommended by your loved one’s doctor, there are non-medical steps that you can take to improve the sleep routines of both yourself as a caregiver and the older loved ones you care for. You can help your loved one:
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Stick to a routine: Try to have your loved one go to bed and wake up at the same time every day to regulate their sleep schedule.
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Limit naps: Discourage too-frequent daytime napping to promote better sleep at night.
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Create a sleep-friendly environment: Sleeping in a dark, quiet, and cool room can optimize sleep quality.
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Practice relaxation techniques: If your loved one winds down before bed with activities like reading or gentle stretching, it can help them ease into sleep.
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Stay active: Your loved one should engage in regular physical activity if possible, but first check with their doctor before starting any new exercise routine.
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Reduce screen time: Your loved one should minimize exposure to screens before bedtime, as the blue light can interfere with sleep.
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Get sunlight: Spending time outdoors during the day to help regulate their sleep-wake cycle.
By helping your loved one incorporate these strategies into their daily routine, you can assist in improving their sleep quality and overall well-being.