1. Make Changes in the Bedroom
Family caregivers should make sure their loved one`s bedroom is the most comfortable place for them. Your loved one`s sleeping area should be comforting and all the outside lights should be blocked by using curtains which may not cause sleep disruption.
2. Don`t Consume Heavy Meals
Eating heavy meals and high fat foods may leads to a distressful sleep in some seniors. Your loved ones can choose whole grain foods, smoothies, and drink more water which may provide a comforting sound sleep.
3. Avoid Electronic Device around the Bed
Seniors may have a hard time sleeping if they have a TV or laptops in their bedroom. These electronic devices may distract your loved one`s sleep and may change their sleeping patterns. These devices may also enhance stress level of your loved ones.
4. Create a Routine before Going to Bed
To enhance melatonin which is a sleep inducing hormone, your loved ones may create soothing changes every night before going to bed. Yoga may help some seniors in getting their body and mind relaxed. Family caregivers can also suggest their loved ones to have a warm shower which may boost a comforting sleep.
5. Avoid Stimulants if Not Necessary
Caffeine, alcohol, energy drinks and high sugar foods are some of the stimulants which may cause insomnia in some seniors. Drinking coffee or black tea may prevent your loved ones from having a good night sleep. If your loved one has a habit of drinking tea everyday then he or she can consume it 6 hours before going to bed. In this way their habit may not cause sleep disruption.
6. Reduce Stress
Minimize the things which may cause stress and anxiety in your loved one`s life. Family caregivers should not put things in their loved one`s bedroom which are work reminders or sleep distracters. Stress and depression may also cause insomnia in some seniors and may make it difficult for them to sleep longer.
7. Consult a Doctor
One of the best ways to decrease insomnia in seniors is to consult a doctor. In this way your loved ones can receive an expert`s advice on treating insomnia and may reduce the stuff that is enhancing it. The doctor may go through your loved one`s medications and can provide a tailored routine and lifestyle changes for them to follow to decrease insomnia.
8. Limit Sleeping During Daytime
Senior adults who may face difficulties in sleeping at the night can limit their afternoon sleep. This may help them in feeling sleepier during the night. Your loved ones can avoid daytime sleep entirely which may make them more likely to sleep longer at night.
To reduce insomnia in seniors, exercise may help in regulating their sleeping patterns. Your loved ones can start aerobic exercises such as running, cycling, and doing sports which may assist them in decreasing insomnia.
10. Adapt Ways to Slow Down Brain Activity
Your loved ones can avoid mind stimulating things like TV, computer, work load pressure, and stress to ensure good sleep and to tackle insomnia. Seniors can perform calming activities before going to bed which may help in turning off their brain.