Creating a Sleep-Friendly Environment for Seniors

Did you know one-third of adults don't get enough sleep? Poor or limited sleep can contribute to mental health problems and irritability. That's why it's critical to set yourself up for success when it's time to turn in for the night, especially as you age.

Start feeling well-rested as you start each day. Read on to learn how to create a sleep-friendly environment for seniors!

Focus on Routine

When it comes to improving senior rest, start with your nighttime routine. Inconsistent bedtimes can be a disruptive force, hindering your body's internal clock, or circadian rhythm, in the process. As a result, you won't fall asleep as quickly or as easily.

Be proactive about regulating your rhythm. Your mental and physical health will improve if you commit to more consistency. Focus on:

Keeping a consistent bedtime
Developing pre-bedtime rituals
Waking up at the same time each day

Maybe deep breathing techniques can help calm your mind before bedtime. Or perhaps meditation or yoga can prepare you for a better night of sleep.

Drinking decaffeinated tea or dimming the lights are other good strategies. And ultimately, you'll want to go to bed and wake up at the same time each day. With a routine, you'll feel more alert and help keep symptoms of poor sleep, like inflammation, at bay.

Create Comfortable Sleeping Spaces

Bedroom optimization for seniors includes choosing the right bedding and building a welcoming sleep space. You should:

Find a comfortable and supportive mattress
Use pillows that have the right level of firmness
Keep your bedroom pathways decluttered

Make sure you're using a mattress that isn't past its prime. Without enough support from a mattress and pillows, you could endure back or shoulder pain. Those chronic issues can interrupt your sleep and daytime activities.

Organize and clean your sleep space regularly, too. You don't want to trip over clutter in the middle of the night. Further, too much dust can trigger allergies and hurt sleep quality.

Track Light Exposure

A darker environment can help set the tone for better sleep. Additionally, consider how you engage with light in the hours leading up to bedtime. It may be helpful to pursue the following strategies:

Add blackout curtains to windows to block light
Avoid screens or use glasses that filter blue light
Get plenty of sunlight during the day

Daily sun exposure boosts your mood while keeping circadian rhythms on target. But at night, you'll want to remove light from the equation. Start dimming lights in the hour leading up to bedtime.

If your existing window treatments filter in too much light, upgrade to blackout curtains. These curtains are made of sturdier fabric that prevents any light from getting in. Just be sure you have a phone or nightlight for illumination if you need to get up when it's dark.

During the day, plan on diminishing your screen time as night approaches. That's because screens emit blue light, which can make your body think it's the day. As another option, you can wear glasses that filter blue light from screens.

Determine the Right Temperature

Creating a comfortable senior living environment will require being mindful of the thermostat, too. After all, an environment that is too hot or cold can make it difficult to fall and stay asleep. For optimal sleep, know that:

Lower temperatures tend to be preferable
You'll want a well-ventilated space
Humidity should be regulated

Most people will want a sleep space with a temperature setting in the mid to upper 60s. Make sure that air vents are open or closed depending on the season. And take advantage of windows to let in fresh air when nighttime temperatures are comfortable.

Don't overlook humidity, either. Stuffy rooms can make it hard to sleep while increasing the risk of respiratory issues. On the other hand, if the humidity is too low, you may experience dry skin or sore throats.

Aim for a humidity level between 30 and 50%. Use a humidifier to add moisture, if needed. Use a dehumidifier if humidity levels climb too high.

Consider Noise Levels

Senior sleep health won't improve if the environment is loud and distracting. In quiet spaces, too much silence can hinder sleep for some people. Depending on your environment and preferences, you may need:

Earplugs
A white noise machine
Music

White noise offers an ongoing neutral noise that can muffle sounds that might be distracting. If you prefer music, invest in comfortable headphones. Or set your device to play music softly until you fall asleep.

If complete solitude is your preference, earplugs may be the best solution. They block out noises and create a very silent environment.

Evaluate Daytime Activities

Finally, keep in mind that what you do during the day can impact how you sleep at night. You may need to address dietary or physical habits that could be interfering with sleep. For instance, you should consider:

When you eat your last meal
Whether you're taking stimulants
If you need to restrict physical activity

While exercise programs are an excellent way to promote better sleep health overall, you'll need to time your workout right. Avoid a strenuous workout within an hour of bedtime. Otherwise, you may not be able to settle down for sleep.

Drink plenty of water during the day. Water helps regulate your body temperature. As a result, you'll feel more alert during the day and sleepy when the time is right.

Better nutritional practices can help, as well. Stay away from heavy meals that are too close to bedtime.

Stimulants, including caffeine, also can make you feel more awake than tired. Stick with milk or decaffeinated drinks as part of your bedtime ritual.

Make a Sleep-Friendly Environment for Seniors

A sleep-friendly environment for seniors contributes to better overall health. Pay attention to lighting and temperature, as well as noise, to create a comfortable space. And focus on building a consistent sleep routine each night.

At Addington Place of Carroll, our senior living community offers comfortable floor plans and a dedicated staff to help create a vibrant living experience. Residents can enjoy a robust activity calendar and perks like housekeeping and groomed outdoor spaces. Contact us today for a tour!