Skip to content
Get Local Help

Sleep and Aging: Best Practices for a Restful Night’s Sleep


Caring for elderly family members entails a profound commitment to their well-being, encompassing every aspect of their health, including sleep. Senior sleep support is not merely a nightly routine for seniors but a critical pillar supporting their overall health and vitality.

1. Establish a Consistent Sleep Routine

  • Set a Regular Schedule: Encourage your loved one to go to bed and wake up at the same time every day, which helps regulate their internal clock.
  • Create a Calming Pre-Sleep Routine: Help them unwind before bed with activities like reading, listening to soothing music, or gentle stretching.

2. Create a Comfortable Sleeping Environment

  • Adjust the Room Temperature: Ensure the bedroom is cool and well-ventilated, as a comfortable temperature promotes better sleep.
  • Minimize Light and Noise: Use blackout curtains, eye masks, or white noise machines to create a dark and quiet environment. If necessary, consider earplugs to block out disruptive sounds.
  • Ensure a Comfortable Bed: Provide a supportive mattress and pillows that suit their sleep preferences, helping to alleviate aches and pains.

3. Monitor Diet and Hydration

  • Limit Caffeine and Heavy Meals: Avoid giving your loved one caffeine or large meals close to bedtime, as these can disrupt sleep.
  • Encourage Hydration: Ensure they stay hydrated throughout the day but limit fluids in the evening to reduce nighttime bathroom trips.

4. Encourage Physical Activity

  • Daily Exercise: Encourage regular, gentle physical activities like walking, stretching, or yoga during the day to promote better sleep at night. Avoid vigorous activities close to bedtime.

5. Manage Stress and Anxiety

  • Relaxation Techniques: Teach them relaxation methods such as deep breathing, meditation, or guided imagery to reduce stress before bedtime.
  • Emotional Support: Provide emotional support and be available to talk about their concerns or worries, which can ease anxiety that might interfere with sleep.

6. Monitor Napping Habits

  • Limit Daytime Naps: If naps are needed, keep them short (20-30 minutes) and early in the afternoon to avoid disrupting nighttime sleep.

7. Promote Exposure to Natural Light

  • Daylight Exposure: Encourage time spent outdoors or near windows to boost exposure to natural light, which helps regulate their sleep-wake cycle.

8. Limit Screen Time Before Bed

  • Reduce Screen Use: Help your loved one avoid using electronic devices like phones or tablets an hour before bed. The blue light from screens can interfere with sleep.

9. Address Sleep-Related Health Issues

  • Monitor for Sleep Disorders: Be vigilant for signs of sleep disorders such as sleep apnea or restless legs syndrome. If sleep issues persist, consult a healthcare provider for a thorough evaluation and possible treatment.

10. Provide a Sense of Security and Comfort

  • Reassure Them: Some elderly individuals may feel anxious or fearful at night. Providing comfort items, such as a favorite blanket or pillow, and checking in on them can help them feel secure.
  • Nightlights: Use nightlights to help them navigate safely if they need to get up during the night.
Ladies

Find a care advisor near you


Popular Senior Living Resource Articles

Understanding Dementia Stages

Understanding Dementia Stages

Read more
Senior Housing Costs

Senior Housing Costs

Read more
When to Consider Assisted Living for Your Aging Parent

When to Consider Assisted Living for Your Aging Parent

Read more