How Seniors Can Improve Their Sleep Quality

With age, every person undergoes several health issues, like cardiac arrest, high blood pressure, joint pain, arthritis, cervical, et cetera.

These issues can somehow be resolved or delayed (to some extent) by getting sufficient sleep (recommended by the top elderly care specialists!

We know it's tough to maintain such a routine talking about the age factor. But yes! There are ways to curb this and maintain a healthy sleeping routine. Follow these steps, and you are all ready to go!

How Much Sleep Is "Sufficient"?

It depends from person to person based on their body composition. On average, 7 to 9 hours is sufficient. But if you are facing frequent awaking or feeling tired in the morning, chances are you aren't getting proper sleep- a sure sign.

v  Switch Off All The Lights While Sleeping

Artificial lights can hinder the production of melatonin- a sleep-enhancing hormone. Switch off all the lights. If not, use low-wattage bulbs. Also, keep all the gadgets away one hour before sleep, which include cellphones, television, tablets, and eBooks.

v  Maintain A Regular Bed Time

Go to bed and wake up all seven days at the right time, including the weekends. Ideally, sleep as soon as you can at night.

v  Develop Bed Time Rituals

Right before bed, get a shower, play your favorite music, or practice meditation, which can relax the mind letting you wind up before sleep. Also, keep a distance away from sleeping pills.

v  Take Sufficient Diet

Diet and exercise are the two sleep-triggering aspects. Eat a sleep-friendly diet during the day. Opt for protein at night and limit alcohol and Caffeine beverages like coffee, tea, and chocolate during the latter half. Top nutritionists and caregiving services recommend a diet high in sugar and refined carbs, like white bread, pasta, and hot milk, for restoring the sleeping stages. Cut down on spicy foods right before going to bed.

v  Exercise Daily

Do some physical activity for a minimum of an hour daily, as it releases chemicals that can trigger sleep. Even if you have a mobility issue, do lighter exercises, but better to consult your physician beforehand. Try swimming, dancing, golfing, cycling, and brisk walking likewise.

v  Reduce Stress-Inducing Elements

Stress issues have been common nowadays due to the intensely competitive environment. Sadly, they can affect sleep, triggering depression, anxiety, and other psychological matters. But there are ways to curb that. Practice reading and planning right before a nap. Or listen to some calming music and get a massage from your partner.

v  If Nothing Else Works, Consult A Medical Specialist

If all else fails, it is advisable to consult a doctor and let him know your daily schedule so that he can prescribe the best medication possible. Maybe it's the case of narcolepsy, insomnia, jet lag, parasomnia, or restless leg syndrome.

Get The Professional Home Care Service

Professional caregivers from the reputed in-home care can accomplish whatever sleep remedies told above in Walnut Creek. Among them is the Always Best Care East Bay. You may have heard of this name before since it's one of the renowned elderly care names in that region. To connect, please dial (925) 210-0323 or visit alwaysbestcare.com/walnut-creek to know further.