Many of us can remember when we were children who loved to find any excuse to stay awake into the wee hours of the night. We’d stay up with a flashlight and a comic book or creep downstairs to raid the fridge. And if our parents caught us, we were scolded back to bed. So, we’re often both amused and frustrated when we become the ones urging our aging parents to bed.
But while fits of childhood rebellion were the cause of our nighttime rambles, our parents are often in a fight against their shifting circadian rhythms. While we can’t change brain chemistry, we can offer these tips for helping seniors sleep at night.
Change Daytime Routines
When we think of our circadian rhythm, we often think of it in terms of what time we wake up and go to sleep every night. But our circadian rhythm is a 24-hour cycle, meaning what we do during the day can impact how we sleep at night. If your loved ones are having trouble sleeping, suggest a few changes to their daily routine, such as:
- Spending time outside during the day, especially early in the day
- Incorporating physical activity during the day
- Keeping naps short and early in the afternoon
- Waking up and going to bed at consistent times
- Avoiding too much activity late at night, especially activity involving electronics
Stress can also lead to sleep issues, so adding some stress-busting activities like journaling, meditation and stretching can help get your loved one’s circadian rhythm back into alignment.
Examine Their Diet
Along the lines of your daily activity impacting your circadian rhythm, what you eat or don’t eat can also impact your sleep. Eating heavy meals or consuming too much alcohol or caffeine right before bed can affect anyone’s ability to sleep. Consuming things that aggravate incontinence can also affect sleep patterns.
However, there are things you can add to their diet that will help them sleep. For example:
- Warm milk
- Bananas
- Eggs
- Garlic
- Fish
- Chamomile tea
- Almonds
Watch the Temperature
We can all relate to trying to sleep in a room that’s too hot or too cold. For seniors who have increasing trouble regulating their body temperature, the experience is even worse. Double-check the temperature in your parents’ room at night. Sleep trouble can stem from their inability to keep cool in the summer or not having enough blankets in the winter.
Adjust Medications
If you're caring for an aging loved one, then you know how important medications are. Unfortunately, the crucial medications to your loved one’s health may also impact their sleep. If you think medications are causing your parents’ insomnia, their doctor may help by adjusting the dosage.