How to Improve Your Sleep as a Senior

Health & Wellness, Senior Tips

Sleep is an essential part of our lives and is one of the most important components of a healthy lifestyle. In fact, the CDC reports that inadequate sleep has a negative impact on mental health, often increasing symptoms of anxiety and depression. Sleep like a baby again with these helpful tips for getting a good night’s rest.

Be Mindful of Lighting

Our circadian rhythm conditions all of us to sleep when it’s dark and wake when it’s light. If you live in the north with long sunlight hours in the summer and tedious, dark winters, this can severely disrupt your natural sleep schedule. That said, even indoor lighting can impact our internal clock. Set a reminder to begin using low lighting in the evenings, ideally 2-3 hours before bed. Ambient lighting from softer sources like table lamps can help your brain unwind and disconnect as you get ready for a good night’s sleep.

Have an Early Dinner

Breakfast lovers — you’re going to love this next tip! Large meals before bed can often cause sleep disturbances that range from trouble falling asleep to poor-quality sleep. The CDC recommends avoiding large meals just before bed, as well as steering clear of caffeine and alcohol. Aim to finish your dinner at least three hours before bedtime, and keep it light. Then you can treat yourself to a large indulgent breakfast to get your day rolling.

Try Bedtime Meditation

Take 10-15 minutes before bed for mindful meditation where you relax and just focus on your breathing, giving yourself permission to do nothing. Try the 4-7-8 method by inhaling through your nose to the count of four, holding for seven, and exhaling to the count of eight. Need a little help focusing your meditation routine? Try a mindfulness app such as Calm with guided meditations and sleepy time stories for adults.

Testimonials

Northern Lakes has been a Godsend for my parents. My mom needs the added care and my dad can stay with her. The aides, caregivers and staff are so kind, caring, and professional. They provide such good care. The facility itself is beautiful, clean, and well maintained. It feels homey. 

Kathy

Northern Lakes is taking extreme care at keeping my mother safe, comfortable, and entertained. They have found a way to make personal visits, to continue the exercise routines and having the residents work out at their doorway. My mom sits in her doorway and plays bingo with those on her floor for prizes.

MBW

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8186 Excelsior Road
Baxter, MN 56425

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