4 Tips For Caregiver Self-Care

For many older adults, falling asleep and staying asleep can be more difficult. There’s also a myth that seniors need less sleep. However, like all adults, 7-9 hours of sleep is recommended for adults 65 and older. This amount of sleep is necessary for your overall health as well as improving your mood.

In fact, according to the National Institute on Aging, an ongoing lack of sleep or poor quality sleep increases your risk of health problems such as cardiovascular disease, high blood pressure, diabetes, depression, and obesity. That’s why it’s crucial to have a plan in place to ensure that older adults consistently get the sleep they need.

Here are 3 tips to promote healthy sleep:

Senior sleeping Follow these steps for healthier sleep

Stay Away From Late Afternoon or Evening Naps
Go to Bed at the Same Time Every Night
Promote Sleep Hygiene with a Bedtime Routine

1. Stay Away From Late Afternoon or Evening Naps

Napping in the afternoon or evening too close to bedtime can make it harder to sleep. While naps can benefit older adults, make sure to plan them so they happen at an appropriate time (taking bedtime into account).

If you take a nap, make sure that it does not extend beyond 30 minutes so you don’t end up negatively impacting your upcoming nighttime sleep. Longer naps could force you to stay up later and disrupt your sleep schedule.

2. Go to Bed at the Same Time Every Night

Sleeping at approximately the same time every night will help your body understand your sleep schedule. Pick a bedtime that makes sense for the older adult in your life, one that gives them an ideal wake-up time. This includes weekends, so choose a bedtime that will work for your activities in the week as well as on the weekends.

Starting to enforce this habit of sleeping at the same time will help promote healthy sleep in the long run.

3. Promote Sleep Hygiene with a Bedtime Routine

Just like picking a consistent bedtime is necessary, you need a consistent routine to promote healthy sleep. It’s good sleep hygiene to take steps to wind down and relax every evening prior to going to bed. This includes putting away screens and electronic devices, turning the lights down low, and winding down with something in hand, such as a book.

Once you pick a routine, be sure to stick to it every night so you set the conditions for a reliable, good sleep experience nightly. Your body will naturally learn that when you start your bedtime routine, at a particular time, it’s time to prepare for a night of rest and recovery.

Interested in Special Touch Home Care?

While these might seem simple, following the tips provided will make a big difference when falling and staying asleep. In addition, if you find that after these tips, the senior in your life is still having trouble sleeping, it may be a good idea to talk to a medical professional.

If you have someone in your life interested in in-home care or if you’re interested in receiving care at home yourself, we hope you reach out to us!

Special Touch Home Care helps loved ones get the care they need to live comfortably and independently in the comfort of their own home.