Sleep. The eight hours which can make or break our daily routine, energy levels, concentration and overall wellbeing. While there’s an abundance of information available about the importance of sleep and how essential it is for all ages, as we age it really is crucial to looking after ourselves and the overall health of the elderly.
From herbal tea and black-out blinds to technology and exercise, there are various simple changes we can make to welcome a night well rested.
Have a consistent bedtime routine
Developing and keeping to a routine is one of the most beneficial ways to promote a good night’s sleep by going to bed and waking up at the same time everyday. While your body clock will fall into the rhythm, and benefit from this restorative sleep, it also helps when building a daily routine – planning out your days and scheduling activities and appointments. Routine is key as we age for many reasons – it helps with structure and while our memory may start to decline, it’s small things like this which help with everyday tasks. It’s also important to try not to make sudden changes to sleeping routines or extend that daytime nap which can in turn impact falling to sleep at night.
Choose a Georges Estate Bedroom
Our bedrooms at Georges Estate have been designed to include large comfortable beds, and a spacious bedside table as well as air conditioning, blinds and curtains to create the ideal sleep environment. All of these elements help to create a relaxing environment where you can develop a bedtime routine and easily wind down and feel at home, away from home.
Reduce screen time
Televisions, bright lights and mobile devices can all make it more difficult to fall asleep. Try not to fall asleep with the television on and turn off bright lights and devices before hopping into bed. A bedside lamp with soft light and a good book are a perfect way to unwind and relax from the day; with the added benefits to the elderly of helping with increasing memory recognition, and brain function whilst providing a stress free activity. Aim for five or so pages or one chapter, and then work your way up, and enjoy your very own bedtime story!
Limit caffeine
While we may love an afternoon coffee, trying to reduce your caffeine intake after 11am will help with falling to sleep. As caffeine can affect our bloodstream and hormones, replace your afternoon coffee with a herbal tea and opt for a chamomile tea to finish off the day. Excessive sweets and sugary drinks later in the day can also impact our sleep, so try to avoid these at least four hours before bedtime.
Avoid too much water
Limiting your water intake before bed will help reduce having to get up in the middle of the night numerous times, which can also cause sleep disruptions. Avoiding water one hour before bed, or at least taking small sips, will help have a less interrupted sleep.
Try gentle stretches
While our minds can be buzzing from our day or it’s hard to relax, practising some gentle stretches or yoga poses can help with muscle joints and pain and add some relaxation too before hopping into bed. A gentle touch to the toes or side stretch will help ease up your body and feel good before a night’s rest.
From morning to night, your loved one is in the best care at Georges Estate. To view our available rooms click here: https://www.georgesestate.com.au/bookatour/
