Beneficial Senior Nighttime Routines
Sleep is critical for our general health and well-being. On the other hand, many seniors have difficulty sleeping in assisted living communities. According to studies, elders require up to eight hours of sleep per night. Changes in sleep patterns may begin after the age of 60. Changes in hormone and melatonin levels may make it more difficult for older adults to fall asleep and wake up during the night. According to a survey, 46% of people aged 65 to 80 had difficulty falling asleep at night daily. This could be caused by frequent trips to the bathroom, unpleasant thoughts, or physical pain. Insomnia may develop, and elders may be lacking in sleep.
A bedtime routine may be beneficial for seniors in assisted living communities. 30 to 60 minutes before going to bed, a nighttime routine should be followed in the same manner every night. Here are five sleep habits that you or a loved one can follow to improve sleep quality and length.
Yoga Stretches
Studies have found yoga helps seniors with insomnia, snoring, and restless leg syndrome and improves their sleep quality. Simple yoga stretches can help relax tight muscles and reduce tension in the body’s pressure points. Muscle tension may be relieved when sleeping as a result of this. Yoga also promotes mindfulness, which can aid the brain in letting go of unpleasant ideas before going to bed.
Journaling
Journaling allows you to empty your mind and prepare for sleep. Writing down five things to be grateful for or recording a happy occurrence in one’s life might be a starting point for journaling. “Positive” is the essential word here. Maintain a humorous and upbeat tone in your writing, as fretting or being worried before bed can prevent your brain from shutting down.
Scented Lotions
The sense of smell is one of the most powerful, and it can help you sleep better. Apply lotion to your hands and body to nurture your skin. Lavender, chamomile, and rose are examples of relaxing lotions.
Music
Singing a lullaby to a newborn has been done by mothers for centuries. In a sleep study, adults aged 60 to 83 who had problems sleeping were advised to listen to 45 minutes of calming music before going to bed for three weeks. According to the research, this has a considerable impact on sleep quality. Relaxing music, such as jazz, classical, or symphonic, should be played.
Reading
Before going to bed, read a few pages of one’s favorite genre, whether it’s a mystery, science fiction, or autobiography. Reading is regarded as a stress reliever because a good book may divert your attention. Sit or lie down in a comfortable position and read a paper book rather than an e-book, as the blue light from the latter may keep the brain alert.
Contact Us To Learn More
If you would like to learn more about sleep advice or our assisted living community, you can reach us at (850) 688-9919. Seniors can rely on us for all their assisted living needs.
