If you or your loved one have trouble getting to or staying asleep through the night, you’re not alone. Sleep challenges are common among adults aged 60 and older.
Fortunately, you can take steps to improve sleep, and there are several symptoms to watch for when determining an underlying cause.
Simple Ways to Improve Sleep
Quality sleep is important to help maintain your immune system, brain health, physical health, and mood. Most adults require between seven to nine hours of sleep each night.
Not getting enough sleep can increase your risk of obesity, high blood pressure, diabetes, heart disease, and other medical conditions.
Try following these tips for a better night’s sleep:
- Avoid napping during the day. This may cause you to be awake more at night.
- Stay active. Add exercise and other physical activities to your daily routine.
- Drink fewer fluids at night, including alcohol. Fewer fluids close to bedtime can help decrease trips to the bathroom during the night.
- Engage in calming activities each evening. Find soothing things you enjoy, like reading, journaling, music, yoga, or a warm bath.
- Limit sleeping pills. Generally, sleeping aids aren’t intended for long-term use and can also have side effects.
- Maintain a sleep schedule. Try to go to bed and wake consistently throughout the week to help your body adjust to the routine.
- Block out sounds. Consider using a noise machine or earplugs if sounds in the night interrupt your sleep.
- Stay away from electronics before bed. The artificial lights from electronic devices like TVs, tablets, or phones can suppress your body’s production of melatonin – the hormone that makes you sleepy.
- Steer clear of big meals, spicy foods, or sugar at night. Eating these foods can cause indigestion and discomfort, leading to wakefulness at night.
Underlying Causes of Sleep Issues
If these tips don’t help with your sleep issues, it may be time to talk to your physician. Several underlying conditions could be causing your insomnia.
Once diagnosed, your physician can provide a treatment plan to help manage your sleep challenges.
Here are a few common reasons older adults have difficulty sleeping:
- Medical conditions or illnesses
- Side effects from medications
- Sleep apnea
- Movement disorders
- Cognitive decline
- Mental illness, including depression or anxiety
Safe Sleep for Seniors
If you or your loved one lives alone, you’ll want to consider safety while addressing sleep concerns. Here are several ways to enjoy a safe night’s sleep:
- Install smoke and carbon monoxide detectors throughout your home.
- Lock all doors and windows.
- Keep your cell phone charged and close to your bed.
- Use voice-activated or motion-detected lighting to prevent falls in a dark room.
- Remove area rugs from your home to reduce fall hazards.
- Avoid smoking in your home.
Assisted living communities offer a safe, secure environment for older adults needing supportive care. Senior living encourages socialization and an active lifestyle, offering wellness classes, health resources for sleep concerns, and more.
Life at Sonrisa Assisted Living
If you’re looking at options for senior living, we invite your family to visit Sonrisa Assisted Living, designed to support your loved ones to live their highest quality of life.
We offer studio and one-bedroom private apartments for our assisted living residents as well as private or shared memory care suites for those living with Alzheimer’s disease or dementia.
Our memory care residents are cared for by our compassionate and specially trained team — who meet them wherever they are in their journey with patience and kindness. The residents also have access to customized activities, programs, and an elevated secured courtyard.
Our amenities and services encourage our residents in assisted living to engage with others, remain as independent as possible, and be reassured that help is available whenever needed.
In addition to our personalized services, we offer:
- Assisted Living dining room, bistro and two sitting lounge/living room areas
- Memory Care living and dining room
- Elegantly designed common areas
- Fitness and wellness center with physical and occupational therapy room
- A commercial kitchen
- Barber and beauty salon in both assisted living and memory care areas
- 24-hour on-duty care staff
- Secured community
- Art room
- Multipurpose room
- Large state‐of‐the‐art theater
- A large secured Assisted Living and separate Memory Care courtyard with walking paths
- On‐grade parking for immediate use of visitors and staff
- Dog Park
If your family is considering retirement living, we hope you will visit Sonrisa Assisted Living. We are a trusted resource and are here to answer any questions. Contact us today to learn more and schedule a tour.
You may also download our complimentary brochure to get additional details about Sonrisa Assisted Living.
