It can often be difficult for elderly people to sleep well at night. Insomnia, aches, and pains and waking up regularly throughout the night, all can be very problematic and can result in exhaustion throughout the day – which can make it a struggle to engage in daily activities.

So what can you do to help your elderly family member sleep better at night? 

It can often be difficult for elderly people to sleep well at night. Insomnia, aches, and pains and waking up regularly throughout the night, all can be very problematic and can result in exhaustion throughout the day – which can make it a struggle to engage in daily activities.

 

As we Change, Sleep Changes 

As we continue to grow older, our sleep patterns change. Our sleep tends to naturally become lighter the older we become. Having less deep sleep tends to cause us to wake up multiple times throughout the night. Elderly people also tend to wake up earlier and go to bed earlier. 

Many elderly people might also suffer from issues that negatively impact their ability to sleep well at night, including the following: 

Certain medications might affect sleep . The need for urinating more often throughout the night. Arthritis can cause pain which can prevent restful sleep. Sleep can also be affected by stress due to the loss of family and friends or having to move. Often, these are not actual sleep disorders. However, they can still affect a person’s sleep. 

At other times problems can be caused by more severe sleep disorders. Those can include restless leg syndrome, PLMS (periodic limb movements while sleeping), or sleep apnea, where a person’s breathing stops temporarily.

In addition, according to a Varicose veins clinic in Scottsdale, elderly people are also prone to varicose veins which can be uncomfortable at night and can cause a feeling of restlessness.

Change Your Daily Routine 

If there is no sleep disorder, then often there are numerous simple changes that can be made to a person’s daily routine to help them sleep better at night. You can help your elderly family member get some of these changes incorporated into their current lifestyle. Some of those changes include the following: 

Tip # 1 Stick with a regular bedtime and waking up times. That helps a person get into a regular routine, which may help to improve their quality of sleep. 

Tip # 2 Establish pre-sleep rituals like reading a book or taking a bath every night to prepare to go to sleep.

Tip # 3 Exercise throughout the day. This is one of the better ways to sleep well at night. Physical activity helps to tire you out, and it is better to exercise earlier in the day instead of the last few hours before you go to sleep. 

Tip # 4 Avoid substances that might affect sleep. That could involve reducing your intake of alcohol, smoking, and caffeine. 

Tip # 5 Try to avoid taking long daytime naps. although may people like taking a long nap, it can affect their being able to sleep well at night, so it is usually best to limit naps to a maximum of 30 minutes. 

Tip # 6 Get out and be active. You can help to improve your sleep by getting plenty of sunshine, doing some gardening, or taking a walk. 

Tip # 7 The actual sleep environment might not be a problem. Be sure your bedroom is set at a comfortable temperature that is not too hot and make sure it is peaceful and dark. A high-quality mattress like Tempurpedic mattresses can also be used to give enough support. 

Tip # 8 Having mental stimulation throughout the day might help with sleep. That can include reading, Sudoku, jigsaw puzzles, doing a crossword puzzle, pursuing a hobby, or anything else that you might enjoy doing.

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