Better Snoozing for Those in Need of Care
Care Providers Find Restful Slumber Strategies
Say goodbye to those sleepless nights and grumpy days if you or your loved one needs care. These common sleep problems such as lengthy slumber onset, frequent middle-of-the-night disruptions, and restless slumber, can significantly impact daily life.
If you've been tossing and turning for prolonged periods, it's crucial to consult a healthcare professional. Pain, frequent urges to urinate, or pauses in breathing could be the reasons behind your restless nights.
Family caregivers might wonder, "What can we do to ensure a restful slumber?" Rest assured, here are three strategies:
1. Establish a Sleep Routine
An evening routine is like a secret signal to your body: "It's bedtime." But what works varies from person to person. Some prefer reading a book, while others find soothing music more comforting. To keep those toes cozy, a warm footbath before bed, or socks on the heater can serve as your nightly ritual.
A cup of calming tea with ingredients like lemon balm, lavender, passionflower, or hops can also be part of your nightly routine. Just remember, limit the portion to avoid the need to get up several times during the night to use the bathroom.
2. Make the Sleep Environment Comfortable
Noisy streets or glaring TV lights can disrupt your sleep. So, do a quick check on your loved one's sleep environment. Small improvements can make a big difference—like using earplugs for increased silence or a sleep mask to block out disturbing light.
Ventilate the room in the evening to keep the air fresh. Temperature should be between 16 and 18 degrees for optimal sleep comfort. And don't forget about materials for better absorption when dealing with incontinence issues!
3. Tailor the Daily Rhythm (especially for those with dementia)
Mixed-up day-night rhyms in individuals with dementia can lead to sleep problems. These might result in excessive daytime sleepiness and restlessness during the night. By accepting these changes as much as possible, you can help maintain a natural day-night rhythm.
Let in plenty of natural light during the morning, use light exercise to wake up, and put out pajamas in the evening.
Good to know, complete darkness might confuse individuals with dementia. Therefore, leave a nightlight on for better orientation.
For those battling dementia, it's essential to consider these additional factors:
- Consistent routine: Encourage going to bed and waking up at regular hours.
- Calming activities: Limit exposure to screens an hour before bedtime, as the blue light can disturb sleep.
- Simplify living space: Reserve the bedroom for sleep and rest.
- Safety measures: Use night lights to prevent disorientation and ensure safety.
- Limit caffeine and stimulants: Reduce or avoid caffeine and other stimulants late in the day.
- Encourage physical activity: Engage in daytime physical activities to promote restful sleep at night.
- Support cognitive health: Encourage a balanced diet and reduce stress and anxiety levels.
- Monitor safety: Regularly assess the living environment for potential hazards and take necessary precautions.
- Safety and supervision: Consider using wearable devices or personal alarms for additional safety and peace of mind.
Implementing these strategies will help promote restful sleep and improve overall well-being for the elderly individuals in your care, including those with dementia. Sweet dreams!
- To enhance mental health and overall health-and-wellness, incorporating science-backed sleep strategies such as a consistent bedtime routine, a comfortable sleep environment, and a tailored daily rhythm (especially for those with dementia) can significantly improve the quality of sleep for both the caregiver and the person in need of care.
- Engaging in science-based practices, such as establishing a calming bedtime routine, optimizing the sleep environment, and adjusting the daily rhythm for those with dementia, can contribute to better sleep, thereby promoting mental health, physical health, and general well-being for those in need of care and their caregivers.
