As your loved one or family member ages, they may find that their sleeping patterns become irregular and disrupted frequently. Some days they might wake up earlier than usual or even multiple times throughout the night. There are also days when they can only get a few shut-eyes or get tired during the day. Here are some things you can do to improve sleep quality in loved ones.
Make the Bedroom a Sleep-only Zone
If your loved one is still awake even after twenty minutes in bed, do encourage him or her to get off. Return to the bed when fatigue sets in again. This is to train the mind to think of the bed as only a place used for sleeping.
Take Time to Calm Down
An hour before your loved one turns off all lights and heads over to the bed, do remember to turn off the television and other electronic devices as well. Encourage them to pick up reading, or if your loved one has difficulty reading, listen to some relaxing music. They can do anything that helps them to unwind.
Stick to a Regular Bedtime
Another way is to set a routine time for your loved one to sleep and get up, even if it is on a weekend. Do it on a daily basis, then the body will adapt and it will gradually become a habit.
Take a Warm Bath
After taking a warm refreshing bath in the tub, the temperature difference after getting out can help the body feel more tired. Your loved one can also feel more relaxed, just in time before turning into bed for the night.
Avoid Naps in the Day
Do remind your aging loved one to try resisting the urge to take naps during the day. This is because sleeping during the day will most probably disrupt the sleeping pattern. He or she may not be able to feel as tired and can’t sleep at night as a result.
Avoid Alcohol Before Bedtime
Do not consume alcohol even in small quantities as it can make it difficult to stay asleep. Your loved one might wake up amid sleep due to the effects of alcohol wearing out.
Drink Less Fluids in the Night
Drinking too much water especially before going to bed can be troublesome since it might lead to a trip to the bathroom in the middle of the night. Do suggest to your loved one to reduce their water intake at night.
Wear Out Physically
Do encourage your loved one to exercise regularly and stay active each day, since it’s easier that way to feel more fatigued after. However, don’t exercise three hours before bedtime as it could have opposing effects.
At Discovery Village At The Forum, we provide senior living programs that cater to your physical, spiritual, and mental needs through our holistic wellness programs. These include water aerobics, yoga, educational classes, and spiritual gatherings. There are always activities and events scheduled in our calendar to ensure our residents live their fullest lives.
