The ability to enjoy deep, restorative sleep usually diminishes with age. Frequent bathroom trips and periods of wakefulness, combined with the anxiety of moving into a care facility, can increase the risk of insomnia, as well as conditions associated with poor sleep patterns such as memory loss and heart disease.
Improving sleep for seniors can help to extend life and health span. Considering that most sleep problems are associated with stress, poor sleep environment, lack of exercise and social involvement, and medications, making a few adjustments to your lifestyle and sleep environment can allow you to enjoy better quality sleep. Below are some changes to consider.
Install low-wattage bulbs in your bedroom, and avoid the TV, computer, backlit devices (tablets and smartphones) and other sources of bright artificial light at least one hour before going to bed. This will help to boost your melatonin levels—the hormone responsible for making you sleepy.
Make sure that your bedroom is cool, dark and quiet before going to bed. Heat, light and noise can disrupt your sleep.
Have a consistent bedtime routine, preferably one that lets you go to bed earlier.
Avoid using sleeping pills and sleep aids as they are not intended for long-term use, and may have adverse side effects.
Instead, develop soothing bedtime rituals, such as meditation, playing music, or taking a bath to help you wind down.
Maintain a healthy diet and watch what you eat just before bedtime. Plan to have your dinner at least three hours before bedtime. You can have a light snack such as yogurt or cereal and milk to satisfy hunger just before bed. But you should avoid caffeine late in the day, spicy or big meals, and alcohol and other beverages just before bedtime.
Consider 30-40 minutes exercise sessions, especially for aerobic activities, to release chemicals that facilitate restful sleep. Dance, swim and water exercises, golf, running, cycling, and lawn bowling are all beneficial, but consult your physician before trying a new fitness program.
Avoid stress. Use different strategies to let go of worries and thoughts, such as reading a book, listening to music, using relaxation techniques, socializing, or getting a massage.
Most healthy adults require about 8 hours of sleep at night, but the most important thing is that you feel refreshed in the morning. Most 24 hour home care facilities can help you sleep better using these tactics, as well as some personalized strategies depending on their observations. Just ask for help if you are not feeling rested enough, or you routinely feel tired during the day.
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What Our Customer Are Saying
Mom mom just passed away. The team at C-care was like extended family to us.....Raymond in particular. He always answered the phone, regardless of the time or day. No answering machines! He made sure he understood our needs and sent the PSW with the right skill set, to meet those needs.
Mom had dementia. Even thru this past year with the challenges of Covid19, she always had a PSW that understood how to successfully handle someone with the unique needs that dementia brings. Now our needs have changed and we just require care for my dad. Raymond will re-evaluate how are needs have changed and ensure we have the best care money can buy. In my experience with 2 other agencies, C-Care is hands down a more nurturing, better accommodating, and more caring. Don't let fancy companies fool you!! C-care is the best!!
C-Care has supported the daily care of my parents in law for over 2 years. I have been impressed with the level of care, empathy and personal affection each care-giver has shown in support of my husband's ailing parents. I have personally interacted with several PSWs and I have felt they represented the highest level of professional and ethical behavior. I have professional experience of good hiring practices as a retired HR executive and I have been impressed with C-Care case management and patient care. Great management, great patient care professionals.
Our daughter underwent spinal surgery. When I spoke with Raymond at C-Care I was under a lot of stress, when we finished talking I felt I had chosen the right place for her support. Raymond handled everything perfectly, supplying us with excellent care, his staff at C-Care are the best! I recommend this company without hesitation. Thank you Raymond.
I can't speak highly enough of the people at C-Care. Raymond and his team are nothing short of super stars. Each and every staff member I connected with was incredibly professional, patient and caring. Raymond never disappointed helping to provide scheduling for both short and long term needs. I quite simply do not know how I would have coped without him and his team.
My father suffered from Parkinson's and dementia for several years and C-Care provided 24 hour in home care for the last two years of his life. Raymond, who is in charge of operations, is committed to ensuring every caregiver is a good fit for the families they support. We had a combination of full and part time PSWs taking care of my dad. They deserve more than 5 stars. They were all reliable, warm, professional and honest. I was so happy with the company, I employed their services again for an elderly gentleman under my guardianship who was still living alone in his home. They are extremely responsive and answer emails and phone calls 7 days a week late into the night.
We were extremely happy with the quality of the caregivers. Our father was hospitalized for a week and needed support around the clock at the hospital and for the first 2 weeks at home. Raymond and Lina provided excellent people who looked after our father competently but also with compassion and sensitivity. They were an important factor in his recovery.