How Seniors Can Improve Sleep

How Seniors Can Improve Sleep


How Seniors Can Improve Sleep

Getting a full night’s sleep is essential for our health, especially as we get older. Sleep supports memory, focus, and problem-solving, as well as your immune system and heart health. It’s vital for most aspects of physical and mental health. However, as we age, it’s common to experience increased difficulty sleeping.

This is due to some of the hormonal changes our bodies experience. Our bodies produce lower levels of the growth hormone, which can lower the time our bodies spend in deep sleep. In turn, this lowers the amount of melatonin our bodies produce, which can lead to interrupted, incomplete sleep.

Sleep is the time during which our minds and bodies reset, so it’s a vital function at all stages of life. However, if you’re experiencing interrupted sleep, here are some tips to help seniors improve sleep.

Tips To Help Sleep

Below are the best ways you can naturally improve your sleep habits for improved sleep. 

Routine, Routine, Routine

Our bodies love routine. When we are in the habit of doing something, it’s much easier to do than when routines are sporadic and inconsistent. When it comes to sleep, dedicating a nighttime routine for your bedtime can help improve sleep, especially for seniors. 

This routine doesn’t have to be boring or leave you restless. We recommend finding relaxing activities to do in an hour or two before bedtime that will help you wind down. Here are a few activities to try:

  • Take a bath or shower before bed. Use relaxing scents like lavender, bergamot, jasmine, chamomile, and rose by lighting a candle, using a diffuser, or using a bubble bath or body scrub. 
  • Listen to relaxing music or read a chapter of a book every night before bed. 
  • Use the same skincare routine each night before bed with soothing creams and lotions.
  • Try to stick to the same bedtime each night to help make your sleep cycle regular. 

Stress-Free Sleep

Stress may also be the cause of nighttime restlessness or difficulty falling asleep. It’s common for older adults to experience stress for a variety of reasons. However, it’s important to address and try to relieve stress, as it can have serious effects on health. 

Here are some ways you can relieve stress before bed:

  • Practice a few relaxing yoga poses, focusing on your breathing and clearing your mind. 
  • Journal before bed to clear your mind and purge negative or stressful thoughts.
  • Light a candle or use a diffuser and enjoy aromatherapy to help soothe feelings of stress. 

Skip the Caffeine

Caffeine can remain in the body for up to ten hours at a time. This means that if you drink a caffeinated cup of caffeinated coffee or tea at noon, it may still be in your system at ten o’clock at night. If you’re planning to drink caffeine, simply do it earlier in the morning rather than later to help you fall asleep.

Say Goodbye to Midnight Leaks

If you have urinary incontinence, leaks may be interrupting your sleep patterns throughout the night. You may find yourself waking up due to leaks and having to dispose of incontinence products and change before getting back to bed.

A great way to improve sleep with UI is to choose maximum absorbency underwear that traps leaks all night so you can fall asleep and stay asleep. The bladder can hold around two cups of liquid at a time, and our Premium Overnight Underwear holds enough liquid for you to go the entire night, leak-free. With technology that moves liquid away from your body and traps in odor and liquid, you’ll be able to enjoy uninterrupted sleep all night. For extra protection, try our Bed Protectors.

Sleep-Aids to Avoid

Natural habitual changes are better for seniors improving sleep than other sleep aids like medications or napping. This is because many sleep medications often come with side effects like constipation, confusion, and urinary retention. Napping also does more harm than good, as oversleeping can disrupt your sleep cycle, making it harder to get to sleep when it’s time. 

Instead of taking these medications or napping during the day, try using vitamins, supplements, or integrating these tips into your routine can help seniors improve sleep naturally.

Better, Leak-Free Sleep

When you focus on your sleep routines, help ease your mind of stress, and use UI products that help you sleep leak-free, you can enjoy better, uninterrupted sleep all night long. 


Read: Sleep Tips for Older Adults | Help Guide  

Calming Scents That May Help You Sleep | 

Essential Oils 101: Do They Work + How Do You Use Them? | Cleveland Clinic  

Health Benefits of Having a Routine | 




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