There’s nothing quite as wonderful as waking up feeling refreshed, invigorated, and ready to take on the day after a restful sleep. But for so many seniors, high-quality sleep feels like an unattainable goal. Between struggling to fall asleep, staying asleep, or waking too early, nighttime can feel like a constant dance with the Sandman.
So, what is the best senior sleep routine to get sufficient sleep that actually makes you feel good in the morning? Keep reading for some examples of the best senior sleep routines that will help make insomnia a thing of the past.
Senior sleep benefits: the importance of quality sleep
Chronic insomnia and poor sleep quality are directly linked to chronic health conditions like heart disease, diabetes, obesity, and cancer. Impaired sleep is also associated with cognitive decline, mood disorders, anxiety, stress, and increased risk of falls.
Quality sleep isn’t “nice” to have. It’s a must-have. Sleep is the ultimate VIP pass to health and happiness for older adults. Here are some of the many senior sleep benefits of a good night’s rest:
- Enhanced memory: Quality sleep has been linked to improved memory consolidation and slower cognitive decline.
- Better mood: Sleep plays a pivotal role in clearing out stress hormones, which helps maintain a positive, happy mood.
- Boosted immune system: Adequate sleep is critical for a robust immune system. Studies show that individuals who consistently experience good sleep exhibit stronger immune responses that help fend off illnesses. Conversely, sleep deprivation worsens the immune system and increases the risk of short-term and long-term diseases.
- Happy heart: Seniors who prioritize sleep health also show better cardiovascular health. Research has shown a direct connection between lower sleep duration and increased risk of cardiovascular diseases.
- Frailty prevention: Sleep quality and quantity directly impact “frailty,” a term referring to the body’s physical and mental reserves that keep you healthy and vital. Studies show that frailty prevalence is much higher in individuals who do not meet their daily elderly rest needs.
- Reduced fall risk: Quality sleep contributes to better balance, coordination, concentration, and decision-making, all of which play a role in reducing the risk of falls for seniors.
- Healthy weight maintenance: Seniors who prioritize quality sleep are also more likely to maintain a healthy weight. Researchers report that insufficient sleep may contribute to weight gain and obesity, which in turn can lead to other chronic health conditions.
- Improved longevity: Overall, good sleep quality directly correlates to a higher likelihood of longevity and improved quality of life. All these senior sleep benefits emerge as key factors in promoting overall physical and mental wellness.
The best senior sleep routine for you
So you’ve decided to prioritize sleep but don’t know how to set up the best senior sleep routine for you. Here are some tips and tricks to ensure you meet the required elderly rest needs in a way that effectively improves your health and wellness.
1. Consistent bedtime: Establish a regular bedtime to regulate your body’s internal clock. Choose a bedtime that allows for 7-9 hours of sleep per night based on your desired wakeup time. Some seniors require less sleep, so listen to your body. Keep in mind that the best senior sleep routine starts about 60 to 90 minutes before your actual bedtime in order to accomplish the remaining sleep hygiene tips on this list.
2. Eat a light evening snack: Consider a light, nutritious snack in the early evening – at least one hour before bed. Your body will have trouble falling asleep if you’re hungry or dehydrated, so meeting your belly’s needs first will help improve overall senior sleep benefits. Opt for snacks with sleep-promoting nutrients like tryptophan and magnesium, such as yogurt with tart cherries and berries. Find more healthy snack ideas for seniors here.
Pro-tip: If you need nighttime snacks to incorporate into the best senior sleep routine, GoGo offers Grocery Delivery. Get all your groceries delivered whenever you need them with GoGo’s convenient, reliable, and affordable delivery services. Learn more about Grocery Delivery here.
3. Limit stimulants: Avoid consuming stimulants like caffeine and nicotine near bedtime. Instead, opt for herbal teas or warm milk as calming alternatives. Alcohol also impacts sleep quality (despite its seemingly sleepy effects), so limit alcohol consumption in your effort to prioritize elderly rest needs.
4. Put away screens: Limit screen time before bed to minimize exposure to blue light. Blue light is the light we see during the day – aka “sky” light – so it signals our brains to wake up by stopping the production of melatonin (the sleep hormone). Phones, televisions, and other screens typically emit this sleep-disrupting blue light, so you want to minimize screens before bed. Putting technology away also helps limit exposure to stressful or disturbing content, like the news or psychological thrillers, which can “wake up” your brain too much for a restful night’s sleep.
5. Use red light instead: You still need to have some light at night, so consider opting for warm red or orange light. Red-tinged lights are part of the best senior sleep routine because they mimic the sunset, a clue for your brain that it’s time to start relaxing.
6. Start winding down: Create a calming pre-sleep routine to signal your body that it’s time to relax. Consider activities like reading a book, taking a warm bath, practicing gentle stretching, or doing deep breathing and meditation exercises to help you get into a peaceful state and achieve optimal senior sleep benefits.
7. Create a comfortable sleep environment: Optimize your bedroom for sleep comfort. Adjust the room temperature to cool, use comfortable and warm bedding, and minimize noise and light. Blackout curtains and smart thermostats are effective tools in the best senior sleep routines, helping to create a den-like bedroom that’s cool, comfortable, and with little light.
8. Practice bedtime hygiene: A solid nighttime hygiene routine is a pillar of the best senior sleep routines. Self-care practices, like brushing your teeth and washing your face, signal your brain that it’s time to start focusing on yourself and your elderly rest needs. This is also a great time to take your nighttime pills so you don’t forget.
9. Wear comfortable sleep attire: Put on your favorite comfy PJs. Studies have shown that bedding and pajama textiles impact sleep efficiency and restfulness. Choose cool, breathable fabrics that won’t make you sweaty or restricted throughout the evening.
10. Turn on relaxing sounds: White noise machines or soothing sounds – like ocean waves or gentle rain – create a peaceful ambiance in your room. These sounds help mask any background noise that could be disrupting your sleep. Even if you think you’ve been sleeping okay, you’ll see enhanced senior sleep benefits when you reduce the extra noises you’re exposed to throughout the night.
11. Practice gratitude: What you think about before sleep can directly impact your dreams, restfulness, and elderly rest needs and quality. Reflecting on positive aspects of your day or engaging in a short mindfulness practice promotes a sense of calm that’s integral to the best senior sleep routines.
12. Consider sleep aids: If you’re still struggling after establishing your own “best senior sleep routine,” talk to your doctor about sleep aids like melatonin or magnesium.
Chat with doctor about elderly rest needs
If you have certain health conditions or long-term insomnia, consult a healthcare professional for personalized advice. Addressing underlying health issues like sleep apnea or chronic conditions can help improve sleep quality and better address elderly rest needs.
Start your best senior sleep routine right now with GoGo
To start seeing these senior sleep benefits, you might need a few tools and tricks from the pharmacy, like white noise machines or melatonin. GoGoGrandparent can help.
With GoGo Pharmacy Delivery, you can get prescription medicines, noise machines, sleep masks, and bedtime hygiene products delivered right to your door from your local pharmacy. Just call GoGoGrandparent’s friendly operators, let us know what you’d like picked up from the pharmacy, and a delivery driver will do the shopping and driving for you. Behind the scenes, our GoGoGuardians are monitoring your requests to ensure you get everything you need for a good night’s sleep. Click here to learn more about local pharmacy delivery.
Wrapping up the best senior sleep routine
Establishing a restful nighttime routine that meets your elderly rest needs is fundamental to living a healthy, happy, fulfilling life. Everyone’s sleep requirements are different, so finding the “best senior sleep routine” for you may involve some trial and error. But when you’re finally meeting your elderly rest needs, you’ll feel more vital and energetic than ever.
GoGo is here to help. With the convenience of pharmacy and grocery delivery, you can easily have snacks and sleep aids delivered. Learn more about GoGo’s services here.
