Many seniors aren’t getting enough sleep. And lack of sleep can cause a host of other problems, from increased risk of stroke and falls to cognitive impairment.

The idea that older adults need less sleep is actually a myth—they need 7 to 9 hours of sleep, just like younger adults. Conditions like sleep apnea, Alzheimer’s disease, and movement disorders can all affect the sleep cycle in seniors, according to the National Council on Aging.

Minor (or major) pains from conditions like arthritis can also trigger insomnia. It’s harder to sleep deeply when you’re not feeling comfortable, as UCLA Health points out. And most adults over age 65 wake up at least once per night to use the bathroom, which can affect sleep patterns. Some medications may also disrupt sleep. Having too little physical activity or feeling socially isolated can affect sleep hygiene, too. 

Let’s explore some key ways of instilling better sleep habits in seniors. We’ll also discuss how home care can help establish a structured routine that promotes well-being.

A Calming Routine

Encourage seniors to create a calming bedtime routine with the following tips:

• Put aside electronics at least an hour before bedtime, as looking at bright screens can make it harder to fall asleep. Also, avoid watching high-adrenaline TV shows, news, or movies close to bedtime.
• Avoid caffeine and alcohol, which can prevent and disrupt sleep.
• Have meals at consistent times. Try not to eat a big meal within several hours of bedtime, but if your stomach is grumbling, have a small, healthy snack.
• Do something relaxing, like reading a book, taking a warm bath, or meditating close to bedtime.
• Play calming music later in the day.
• Try to go to sleep and wake up at the same time each day. 
• Avoid taking naps after 3 p.m.

Additionally, when you feel ready to fall asleep in the evening, go to bed, says the University of California San Francisco Memory and Aging Care Center. Trying to stay awake could actually make it harder to sleep when you do go to bed.

Following a strong routine throughout the day will also improve sleep. Let’s now look at some other elements of a good daily routine that encourage good sleep habits.

Gentle Exercise

An exercise routine tailored to a senior’s personal needs can encourage healthy sleep patterns. Try gentle forms of exercise like yoga, walking, or gardening. However, avoid exercising within three hours of bedtime.

Light Exposure

Make sure seniors are getting enough light exposure during the day, which will improve their circadian rhythm, too. “Get 45–60 minutes of bright outdoor light over the course of the day,” says the National Sleep Foundation. In other words, if you’re not sleeping well, don’t just stay indoors and try to rest, which can further disrupt sleep. 

Social Interaction

Strong relationships and regular social interaction during the day will also help foster healthy sleep. Having strong social support reduces stress and provides mental stimulation, helping seniors feel relaxed and ready to rest at bedtime.

Home care can help foster healthy habits for seniors. An elder care aide can guide seniors in establishing a routine that promotes overall well-being and good sleep hygiene. Schedule a free nurse consultation call to discuss how in-home care can benefit your loved one.

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