Sleep Soundly: 8 Tips for Madison Seniors for a Better Night’s Rest

Did you know that as you age, your circadian rhythm and sleep patterns can change? You may notice that you have more trouble falling asleep or that you wake up earlier than you used to. Plus, you might not sleep as soundly through the night, waking more often. There are other factors that can impact your sleep as well, ranging from medications you’re taking to your daily activity level to the environment in your room.

Your body needs adequate rest to recover and heal itself. Plus, lack of sleep can make you more irritable, affect your coordination, and cloud your thinking. Here are a few ways you can enhance your quality of sleep as you age:

1. Stick to a routine. As much as possible, try to go to bed and wake up the same time each day. This can help reset your internal clock. Don’t try to “catch up” on missed sleep from the night before, just go back to your normal schedule.
2. Create a more comfortable sleep environment. Most people sleep better in a cool, dark, quiet room. Set your thermostat to be lower at night than during the day so you don’t get too warm and dress in breathable fabrics. If you’re bothered by early morning light or late sunsets, invest in room darkening curtains. If outside noises keep you awake, try using a sound machine, white noise app, or wearing ear plugs. This can help minimize distractions.
3. Exercise earlier in the day. Too much physical activity close to bedtime can keep you awake. Try to exercise earlier to burn off excess energy and tire yourself out by the time night rolls around. Avoid napping during the day too. If you feel yourself nodding off, stand up, move around, and do something else.
4. Pay attention to medication side effects. Know which medications can act as stimulants and which ones can make you drowsy. Talk to your doctor about how to minimize these effects, or if there are alternative options available.
5. Adjust your diet. Indigestion, acid reflux, and caffeine can all interfere with your sleep and keep you up at night. Consider eating spicy or cruciferous foods for lunch and choosing a lighter meal for dinner. Limit your liquid consumption as well, drinking more earlier in the day and less later on to reduce the number of times you wake up to use the restroom.
6. Manage respiratory disorders. If you’re supposed to wear a CPAP to bed to help with sleep apnea, ensure that it is properly fitted and adjusted to deliver optimal results. The settings may need to be changed based on your current health.
7. Minimize screen time. Turn off the television and put down your phone at least an hour before you’re ready to go to bed. Spend this time reading, writing, listening to calming music, or doing another relaxing activity instead. Turn lights only as bright as you need them to be safe.
8. Lower your stress. Take steps to keep stress and anxiety under control so a racing mind doesn’t keep you from falling or staying asleep. Incorporate strategies such as meditation, mindfulness, deep breathing, journaling, or yoga into your day.

Making simple changes to your daily routine can help you sleep more soundly through the night and leave you feeling more rested and energized in the morning. An in-home caregiver can help you develop a schedule that works for you and assist with nighttime and wakeup activities. They can also provide reminders throughout the day to help set you up for greater success and a restful night. Contact Always Best Care at (608) 315-2378 to learn more about the benefits of in-home care and to schedule a free consultation.