{"id":16852,"date":"2024-10-07T16:36:25","date_gmt":"2024-10-07T16:36:25","guid":{"rendered":"https:\/\/alwaysbestcare.com\/?p=16852"},"modified":"2024-10-24T15:59:59","modified_gmt":"2024-10-24T15:59:59","slug":"sleep-soundly-8-tips-for-seniors-for-a-better-nights-rest","status":"publish","type":"post","link":"https:\/\/alwaysbestcarecanada.ca\/edmonton\/resources\/sleep-soundly-8-tips-for-seniors-for-a-better-nights-rest\/","title":{"rendered":"Sleep Soundly: 8 Tips for Seniors for a Better Night\u2019s Rest"},"content":{"rendered":"\n<p>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\u2019re taking to your daily activity level to the environment in your room.<\/p>\n\n\n\n<p>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:<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_36 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><label for=\"item\" aria-label=\"Table of Content\"><span style=\"display: flex;align-items: center;width: 35px;height: 30px;justify-content: center;\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/label><input type=\"checkbox\" id=\"item\"><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/alwaysbestcarecanada.ca\/edmonton\/resources\/sleep-soundly-8-tips-for-seniors-for-a-better-nights-rest\/#1_Stick_to_a_routine\" title=\"1. Stick to a routine.\">1. Stick to a routine.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/alwaysbestcarecanada.ca\/edmonton\/resources\/sleep-soundly-8-tips-for-seniors-for-a-better-nights-rest\/#2_Create_a_more_comfortable_sleep_environment\" title=\"2. Create a more comfortable sleep environment.\">2. Create a more comfortable sleep environment.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/alwaysbestcarecanada.ca\/edmonton\/resources\/sleep-soundly-8-tips-for-seniors-for-a-better-nights-rest\/#3_Exercise_earlier_in_the_day\" title=\"3. Exercise earlier in the day.\">3. Exercise earlier in the day.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/alwaysbestcarecanada.ca\/edmonton\/resources\/sleep-soundly-8-tips-for-seniors-for-a-better-nights-rest\/#4_Pay_attention_to_medication_side_effects\" title=\"4. Pay attention to medication side effects.\">4. Pay attention to medication side effects.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/alwaysbestcarecanada.ca\/edmonton\/resources\/sleep-soundly-8-tips-for-seniors-for-a-better-nights-rest\/#5_Adjust_your_diet\" title=\"5. Adjust your diet.\">5. Adjust your diet.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/alwaysbestcarecanada.ca\/edmonton\/resources\/sleep-soundly-8-tips-for-seniors-for-a-better-nights-rest\/#6_Manage_respiratory_disorders\" title=\"6. Manage respiratory disorders.\">6. Manage respiratory disorders.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/alwaysbestcarecanada.ca\/edmonton\/resources\/sleep-soundly-8-tips-for-seniors-for-a-better-nights-rest\/#7_Minimize_screen_time\" title=\"7. Minimize screen time.\">7. Minimize screen time.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/alwaysbestcarecanada.ca\/edmonton\/resources\/sleep-soundly-8-tips-for-seniors-for-a-better-nights-rest\/#8_Lower_your_stress\" title=\"8. Lower your stress.\">8. Lower your stress.<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Stick_to_a_routine\"><\/span>1. Stick to a routine.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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\u2019t try to \u201ccatch up\u201d on missed sleep from the night before, just go back to your normal schedule.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Create_a_more_comfortable_sleep_environment\"><\/span>2. Create a more comfortable sleep environment.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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\u2019t get too warm and dress in breathable fabrics. If you\u2019re 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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Exercise_earlier_in_the_day\"><\/span>3. Exercise earlier in the day.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Pay_attention_to_medication_side_effects\"><\/span>4. Pay attention to medication side effects.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Adjust_your_diet\"><\/span>5. Adjust your diet.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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 <a href=\"https:\/\/alwaysbestcarecanada.ca\/edmonton\/promoting-bathroom-safety-for-seniors-while-supporting-independence\/\">use the restroom<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Manage_respiratory_disorders\"><\/span>6. Manage respiratory disorders.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you\u2019re 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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Minimize_screen_time\"><\/span>7. Minimize screen time.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Turn off the television and put down your phone at least an hour before you\u2019re 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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Lower_your_stress\"><\/span>8. Lower your stress.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Take steps to <a href=\"https:\/\/alwaysbestcarecanada.ca\/edmonton\/resources\/helping-seniors-manage-stress\/\">keep stress and anxiety under control<\/a> so a racing mind doesn\u2019t keep you from falling or staying asleep. Incorporate strategies such as meditation, mindfulness, deep breathing, journaling, or yoga into your day.<\/p>\n\n\n\n<p>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. <a href=\"https:\/\/alwaysbestcarecanada.ca\/edmonton\/contact\" data-type=\"URL\" data-id=\"https:\/\/alwaysbestcarecanada.ca\/edmonton\/contact\" target=\"_blank\" rel=\"noreferrer noopener\">Contact Always Best Care<\/a> at (844) 307-2273 to learn more about the benefits of in-home care and to schedule a free consultation.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&#8230;<\/p>\n","protected":false},"author":10,"featured_media":16853,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":"","inline_featured_image":false,"footnotes":""},"categories":[166,162,234],"tags":[],"class_list":["post-16852","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips","category-senior-health","category-senior-care"],"acf":[],"_links":{"self":[{"href":"https:\/\/alwaysbestcarecanada.ca\/edmonton\/wp-json\/wp\/v2\/posts\/16852","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/alwaysbestcarecanada.ca\/edmonton\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/alwaysbestcarecanada.ca\/edmonton\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/alwaysbestcarecanada.ca\/edmonton\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/alwaysbestcarecanada.ca\/edmonton\/wp-json\/wp\/v2\/comments?post=16852"}],"version-history":[{"count":2,"href":"https:\/\/alwaysbestcarecanada.ca\/edmonton\/wp-json\/wp\/v2\/posts\/16852\/revisions"}],"predecessor-version":[{"id":16871,"href":"https:\/\/alwaysbestcarecanada.ca\/edmonton\/wp-json\/wp\/v2\/posts\/16852\/revisions\/16871"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/alwaysbestcarecanada.ca\/edmonton\/wp-json\/wp\/v2\/media\/16853"}],"wp:attachment":[{"href":"https:\/\/alwaysbestcarecanada.ca\/edmonton\/wp-json\/wp\/v2\/media?parent=16852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/alwaysbestcarecanada.ca\/edmonton\/wp-json\/wp\/v2\/categories?post=16852"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/alwaysbestcarecanada.ca\/edmonton\/wp-json\/wp\/v2\/tags?post=16852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}