Do you have trouble sleeping? If you’re not getting between seven and nine hours of sleep each night, then you’re likely finding yourself fatigued each day. For many Canadians, those recommended hours of sleep can be hard to get. This is especially true for seniors. As we age, we develop strength and balance issues that can lead to aches and pains. Combine those with other issues such as incontinence and you have the perfect recipe for sleepless nights.
What is the solution to a good night’s sleep for seniors?
Avoid caffeine late in the day.
We all know that caffeine keeps us awake. It’s the reason so many of us drink coffee in the morning. It’s a classic “wake up” remedy. The same can be said for carbonated beverages. Sugar, of course, ramps up energy and excitement. Naturally, we should avoid it before bed. Amica Senior Lifestyles informs us that significantly limiting or even omitting caffeine from our daily diets can improve sleep.
“Did you know caffeine decreases the amount of deep sleep we can experience, even if you only have one cup in the morning?” queries their website, “And caffeine can make you more inclined to wake up more often during the night. Treating tiredness with coffee can create a vicious cycle of sleep difficulties.”
Turn off all electronics an hour before bed.
Although the use of electronics may be more prevalent with younger people, gadgets can be addictive for people of all ages. This is especially true of smartphones. More miniature computers than telephones, these mobile devices provide us access to any and all entertainment and news sources we can imagine. Not to mention, messaging apps keep us in conversations that only require our thumbs.
At least an hour before bed, try to put your smartphone away. It will help to relax your mind so that you can more easily drift off into a restful sleep. “By removing the electronic devices, you take away the additional stimulation that your brain needs to overcome,” states Brenda Enright of Home Instead Senior Care, “Instead, try reading a book or listening to soft music.”
Is there any health enthusiast in the world who doesn’t recommend exercise? Working out doesn’t just provide you with such obvious health benefits as weight loss and better blood circulation. It also improves sleep. Naturally, the more energy you spend, the more tired you get. Amica Senior Lifestyles reveals that, according to studies, exercise helps us sleep better.
“By using energy during the day, we decrease wakefulness during the night and promote a deeper sleep,” says their site, “However, you should avoid rigorous physical activity just before bedtime. Daily exercise doesn’t need to be intense. When walking outdoors isn’t realistic due to weather, consider mall-walking.”
Get a home hospital bed.
Home hospital beds allow individuals to increase sleeping comfort by adjusting bed positioning with proper therapeutic mattress surfaces. Home hospital beds are perfect for individuals who have hard times getting in and out of bed, have sleeping issues or insomnia. To learn more, please don’t hesitate to call us at 416-267-9800 or email us at [email protected]. You may also contact us by filling out the form on our Contact page!