April 18, 2020

Get Better Sleep with these 10-Senior-Friendly Tips

About Brookdale Senior Living

Senior woman waking up in bed stretching her arms out

Getting enough rest is one of the most important factors to living a healthier life , and despite conventional wisdom, seniors need a comparable amount of sleep as their younger adult counterparts. With age, getting that sleep becomes harder. Health concerns like sleep apnea, restless leg syndrome and menopause can get in the way of good sleep — but so can stress.

If you’ve found that Coronavirus (SARS-CoV-2) and the respiratory disease caused by the virus(COVID-19) is on your mind a lot lately, that could be robbing you of a good night’s rest. To help combat that, we’ve put together a list of tips that can help seniors sleep better. In uncertain times like these, you need all the rest you can get, especially since getting better sleep can actually improve your mood and protect your immunity.

Get Plenty of Exercise

Staying active during the day is a great way to manage stress and get rid of the restless energy that might keep you up at night. Tire yourself out with a workout that matches your ability level and you may be able to look forward to a more restful snooze.

Avoid Afternoon Naps

Depending on your body’s internal clock, sleeping during the afternoon can confuse your sleep schedule, making it harder to fall asleep at night.

Cut Back on Caffeine, Alcohol and Nicotine

Partaking in anything that acts as a stimulant can contribute to sleepless nights. Try drinking decaf coffee or herbal teas if you find yourself missing your routine cup of coffee.

Get Lots of Sunlight

Getting fresh air and sunlight during the day can calibrate your body’s internal clock to differentiate your awake hours from your sleeping hours.

Limit Noise and Light at Night

Creating a calm sleep environment can be conducive to a good night’s rest. Avoid lights and sounds wherever possible. If you’re used to falling asleep to the TV, try reading a book instead.

Don’t Drink Before Bed

Drinking right before bedtime can send you running to the bathroom several times at night, leading to interrupted sleep. Skip drinking large quantities of water before bed, if possible.

Keep a Regular Bedtime

Setting a sleeping schedule can be helpful to train your body for bedtime. If you stick to it, you may notice that you’ll get tired around the same time every day without even thinking about it.

Calm Your Mind Before Bed

Anxiety is tricky, but with mindfulness techniques, you can help quiet the stress in your mind. Meditation, reading positive affirmations and listening to ambient noise at a low volume are all ways to help release and relax before bed.

Use Your Bedroom Just for Sleeping

Reserving your bedroom just for sleeping can help create a positive sleep association. That means whenever you slip into bed at night, your brain will make the connection that it’s time to go to sleep.

Stay Away from Electronic Devices at Night

Phones are wonderful tools for staying connected, but the glowing screen light and worrisome news updates can create obstacles on the way to a good night’s rest. The National Sleep Foundation recommends that it’s best to put your phone away 30 minutes before bedtime.

Our hearts go out to the families and communities affected by COVID-19, and we continue working to provide a happy, healthy environment for our residents — during these challenging times and always. If you want to learn more about our response to COVID-19 visit our FAQ page. Not seeing what you’re looking for? WHO and the CDC are sources for trusted and updated information on COVID-19.

_{Note: The above is shared for informational purposes only. We are not infectious disease experts and you should consult with trusted, independent, reputable sources before acting on any content on this website, especially if you have a medical condition or are at increased risk for contracting COVID-19. The content is not intended to be a substitute for professional medical or health advice. Never disregard professional medical or health advice or delay in seeking it because of something you have read on our site.}