Seniors: Ideas on How to Cope with Insomnia

Insomnia affects everyone, no matter what age; however, it’s quite common among seniors for a variety of reasons including a change in their circadian rhythm, and shifts in their normal sleep patterns. Insomnia can be frustrating, irritating, and also rob you of enjoying the next day because you are not functioning to your full capacity.

Here are some tips on how you can beat insomnia, and get that good night’s sleep that you crave.

• Try not to take naps during the daytime. If at all possible, avoid taking naps during the day, however, if you must, consider the 20-30 minute power nap, and don’t take it past three o’clock in the afternoon. If you take a nap too close to bedtime, you’ll likely end up back where you started, sleepless and staring at the ceiling.

• Eat dinner several hours before bedtime. If you eat too close to bedtime, your body just might keep you up because it is preoccupied with digesting spicy or fatty foods. This can lead to uncomfortable heartburn, which, at best, offers a fitful night’s sleep.

• Exercise daily. When you exercise, you are doing your body a world of good, and tiring it out at the same time. When you expel energy, you also give yourself energy for the day and also create a means to fall asleep easily at night.

• Keep a normal sleep schedule. This could be, for example, go to bed at 10pm, and then wake up at 6am. If you follow a schedule like this for yourself every day, you are more likely to fall asleep when you need to, and wake up refreshed.

• Prep your bedroom for good sleep. Is the temperature comfortable? Is the light blocked? Are your pillows, blankets, and sheets comfortable and clean? Do you need white noise like a fan or white noise machine to help you fall asleep? If so, get one. 

• Limit caffeine intake close to bedtime. When you’ve had a bad night’s sleep, it’s tempting to drink lots of coffee the next day, but don’t drink it too close to bedtime or the stimulant will backfire on you.

If you are a senior living in the East Bay area, and would like some information regarding senior home care services in East Bay, or other elder care options in Contra Costa County, call the Always Best Care East Bay location at (925) 210-0323 to set up a free consultation. They look forward to hearing from you!