Did you know that individuals over the age of 60 are at a higher risk of developing insomnia? This can cause several problems in your waking life, such as daytime fatigue and a reduced ability to concentrate. Whether you have difficulty falling or staying asleep, there’s no denying the negative impact that insomnia can have on your daily life. In this article, we share some top tips for dealing with insomnia in seniors.
Monitor Sleep Efficiency
Your sleep efficiency is calculated by the amount of time you spend in bed awake and asleep each night. If you aren’t spending 90% of your time in bed asleep, you have a low sleep efficiency. When that’s the case, it can be helpful to restrict your time in bed. Note down how long it takes you to fall asleep each night as well as other important factors and restrict your time in bed accordingly.
Avoid Lying in Bed Awake
If you frequently find yourself lying in bed unable to fall asleep, get up and do something to tire yourself out. Instead of waiting for sleep to find you, which often doesn’t happen, wait until you feel tired again before getting back into bed. Lying awake can reduce your sleep efficiency and prevent you from getting the rest you need.
Establish a Regular Sleep-Wake Routine
Do you go to bed and get up around the same time every day? While this doesn’t have to be on the dot, it should be within the same consistent time window. Adopting healthy sleeping habits can also help, such as not taking a nap during the day and limiting screen time before bed.
Bright Light Therapy
Have no trouble falling asleep at night, but find yourself losing out on sleep due to waking up too early? If so, bright light therapy can introduce a controlled lighting environment to help you stay awake longer in the evening, ensuring that you can stay asleep a bit longer in the day.
Consider Sleep Medications
If insomnia is impacting your life negatively and none of the above solutions have helped, you may be considering taking sleep medications. Your doctor can advise you on what will work best for your situation and prescribe the medications you need. You may also consider taking melatonin supplements, which is a hormone that induces feelings of sleepiness.
Come to Hidden Meadows On The Ridge for Senior Personal Care Services and Memory Care
Do you or a loved one require personal care services to help you live your best life as you age? If the answer is yes, look no further than Hidden Meadows On The Ridge. Each of our residents can benefit from customized and attentive care around the clock, and this includes assistance with daily living activities, medication management, as well as housekeeping and maintenance. On the other hand, our award-winning memory care program utilizes the latest scientific-based principles to improve the quality of life for older adults living with dementia.