Make alterations to the bedroom
Family caregivers should ensure that their loved one’s bedroom is the most relaxing environment possible. The resting location of your loved one should be relaxing, and all outside lights should be hidden out with curtains so that sleep is not disturbed.
Limit your intake of heavy foods
Some seniors may experience restless sleep as a result of eating heavy meals and high fat foods. Your loved ones can eat more nutritious grains, smoothies, and water, all of which can help them sleep better.
Keep electronic devices away from the bed.
Seniors who have a TV or laptop in their bedroom may have trouble sleeping. These technological devices have the potential to disrupt your loved one’s sleep and alter their sleeping patterns. These technologies may potentially increase your loved ones’ stress levels.
Prior to going to bed, establish a routine.
Your loved ones may make calming alterations every night before going to bed to increase melatonin, a sleep-inducing hormone. Yoga may assist some seniors in relaxing their bodies and minds. Family caregivers might also recommend that their loved ones take a warm shower, which can help them sleep better.
If at all possible, avoid stimulants.
Stimulants such as caffeine, alcohol, energy drinks, and high-sugar diets may cause sleeplessness in certain seniors. Coffee or black tea may make it difficult for your loved ones to have a good night’s sleep. If your loved one has a habit of drinking tea every day, tell him or her to drink it 6 hours before bedtime. As a result, this habit may not disturb their sleep.
Seek medical advice.
Consultation with a doctor is one of the most effective strategies to reduce insomnia in seniors. This way, your loved ones can get expert guidance on how to manage insomnia and eliminate the things that make it worse. The doctor may review your loved one’s medications and recommend a personalised routine and lifestyle adjustments to help them sleep better.
Avoid sleeping during the day.
Seniors who have trouble sleeping at night may want to restrict their midday sleep. This may assist them in sleeping better at night. Your loved ones can completely avoid sleeping throughout the day, which may encourage them to sleep longer at night.
Exercise may aid in the reduction of insomnia in seniors by adjusting their sleeping cycles. Your loved ones can begin cardiovascular exercises such as jogging, cycling, and participating in sports to help them sleep better.
Find New Ways to Reduce Brain Activity
To maintain healthy sleep and combat insomnia, your loved ones can avoid mind-stimulating activities such as TV, computer, work load pressure, and stress. Before going to bed, seniors can engage in relaxing activities that may assist them in turning off their brain.