Dr. Eboni Green
April 8, 2022
Most of us are aware that our circadian rhythms dictate many of our waking and sleeping hours. This internal sleep-wake clock is what tells our bodies to release sleep-causing melatonin to help us nod off at night and what releases adrenaline to wake us up in the morning.
Several factors impact this cycle as we age, making it difficult to fall asleep at night. And if you’re a caregiver of someone who is older, you know this can be a health concern. If you want to help your loved one or client get better rest, follow these tips for helping elders sleep better at night.
Developing a nightly routine goes back to our circadian rhythm. Our bodies tend to release melatonin and adrenaline at the same time every night and every morning. That’s why when you go to sleep or wake up earlier or later than usual, you find yourself groggy and tired no matter how much sleep you got.
To help your client or loved one work with their circadian rhythm, it’s a good idea to encourage them to go to sleep and wake up at the same time every day.
A good way to help your loved one settle into consistent sleep and wake times is to emphasize routines. If your loved one follows the same nightly routine, such as washing their face, brushing their teeth, and reading, it will help signal the body to start winding down for sleep.
Environmental factors absolutely impact the quality of our sleep, and as we get older, we can become more sensitive to these factors than we did previously. A few simple things you could change about your client or loved one’s room to make it more conducive to sleep include:
Part of making sure the room is at a good temperature is ensuring your loved one has the ideal bedding. Bedding should be warm enough while being breathable. One benefit of cotton sheets is that they are breathable—and so are comforters and duvets.
Oftentimes, it isn’t physical but emotional factors that keep us up at night. And older people are prone to a whole host of emotional problems, such as anxiety, depression, and PTSD. If this is true for your client or loved one, then finding ways to help elders sleep better at night requires you to address these issues.
Take time to talk with your client or loved one about how they’re feeling and if anything is bothering them. You should also try to set up their day to maximize mental health. Make sure they have plenty to do during the day, aren’t isolated, and are heard. With more peace of mind, they’ll have a far better night’s sleep.
