Seniors should get 7 to 8 hours of sleep every night. However, many older adults struggle with doing so and feel sluggish when they wake up in the morning. The good news is that there are a number of ways older adults can improve their sleeping habits and enjoy more energy throughout the day. In home care providers recommend these tips:
Establish a Sleep Routine
It can be easier for seniors to develop good sleeping habits when they have a set routine in place. In home care professionals suggest that they designate a set time to wake up every morning and wake up every evening and stick to their routine.
Be Careful with Naps
It’s okay for seniors to nap during the day if they get tired. However, they should limit their naps to one or less and avoid taking any after 3:00 pm. By following this criteria, older adults can ensure they are tired enough to go to bed at their designated bedtime and remain asleep throughout the night.
In addition to helping them maintain a healthy weight, exercise can improve the sleep quality of senior adults. They don’t have to run a marathon each day in order to achieve a blissful slumber. In home care aides in Dayton, OH explain that something as simple as taking a walk around the neighborhood or gardening can do the trick.
Take a Warm Bath
Taking a warm bath may be just what older adults need to relax and get in the mood to go to bed. Older adults will likely find that once they get out of the bathtub, the change in temperature will make them want to go to sleep.
Establishing a sleep routine, being careful with naps, exercising, and taking a warm bath can all help senior citizens improve their sleeping habits.