Improving Sleep Quality in the Elderly
Sleep quality can go down drastically for the elderly for a multitude of reasons. Physical aches and pains, medications, depression, and anxiety can all steal away a good night’s rest. It is therefore very important to improve sleep quality and reduce sleeplessness in the elderly.
Having a regular sleep schedule is a great way to keep the circadian rhythm steady and improve overall sleep quality. Sticking to the same bedtime and wake-up time each day will help avoid tossing and turning at night. Making sure the bedroom is cool, dark, and comfortable is very important when establishing this rhythm. Soft and comfortable bedding and pillows, along with noise canceling curtains, can help maximize the quality of sleep.
Reducing light exposure and keeping cell phones out of the bedroom can help make it a place less conducive to sleeplessness. Also, exercises during the day can play an important role in improving sleep quality at night.
Relaxation Techniques for Better Sleep
Relaxation techniques are known to be a great way to gain better control of stress-levels. Relaxation techniques can help reduce anxiety and help the elderly drift off to sleep easily. Techniques such taking extra time to do breathing exercises, stretching, doing yoga, or even taking a warm shower can reduce stress and make it easier to fall asleep.
Listening to soft, calming music can also be a great way for the elderly to relax their minds and let go of the day’s worries before they go to bed. Another relaxation technique is reading in bed, as long as it is not in the bright glow of a computer or cellphone screen before bed.
Incorporating Natural Sleep Aids
There are certain natural herbs that can also help reduce the amount of time needed to fall asleep and improve sleep quality. Herbs like lavender, chamomile, kava kava, and valerian root have all been shown to provide positive effects.
These herbs can be consumed in a relaxing cup of tea, or even as an extract or pill. Incorporating these into the evening routine can help elderly person’s drift off to sleep and stay asleep for a longer amount of time.
Finally, creating a calming environment in the bedroom and making sure that electronics are not disrupting sleep cycles is very important. Making sure the room is cool and dark, incorporating natural sleep aids, and using relaxation techniques can greatly improve sleep quality in the elderly.
Natural Aids to Improve Sleep Quality:
- Create a regular sleep schedule
- Make bedroom cool, dark, and comfortable
- Reduce light exposure in the bedroom
- Exercise during the day
- Incorporate relaxation techniques
- Natural herbs like lavender and chamomile
- Avoid electronic screens in the bedroom
Conclusion
It is very important to prioritize proper sleep in the elderly in order to maintain good health. Incorporating sleep aids, relaxation techniques, and avoiding electronic screens can help the elderly improve their sleep quality.