Not everybody is gifted with the right habits during their sleep, so before you plan that perfect slumber session, read these age-friendly tips. With plenty of knowledge and suggestions on how to sleep better and reduce stress levels even in Aged Care Glen Waverley, it’s just another skill that ageing parents should learn.
Over the age of 50, sleep quality can change drastically. Aged care professionals must recommend changes to accommodate the changes in their sleep quality by adjusting the time they go to bed and the amount of light during daytime hours. What changes should be made? That is up for debate for those that practice this field, but one thing remains certain: prolonged sleep at night will bring about great benefits when it comes to a healthier, sleeping world for all.
Struggling to go to sleep
Tiredness is one of the most common problems relating to health and well-being. Many people are unable to sleep or feel fatigued, even when they get plenty of sleep. Here, these ten tips will help you to fall asleep faster and sleep better.
Managing fatigue and also feeling well
One way to make sure you’re brimming with energy every day is to take good care of yourself. Making sleep a priority can help age care professionals stay on top of their game and also keep them feeling well.
Managing night shift work hours
Even if you have never worked the night shift before, it may still be difficult to sleep, and this might be due to anatomical differences. Some physical changes that make night time feel more awake include lower basal temperature, greater body heat production, poorer peripheral blood flow, and reduced melatonin production.
Organising and planning sleep
The first step in ensuring a good night’s sleep is to plan your sleep. Plan what time you are going to fall asleep, and make sure you have enough time to get rested before work starts. It is also important to wind down with some downtime in the day. You should not feel stressed because of disrupted sleep or too many late nights.
Plan ways to unwind these specific times into activities that involve friends and family. Start by wiling away your last two hours before bed at your favourite TV show, podcast or book.
Exercise before bedtime
Use a body wellness app or device to personalise sleep-wake routines. Studies have shown that exercise has a significant impact on mood. Early morning workouts have been proven to boost self-esteem and reduce anxiety, while late evening exercise helps with sleep restoration. Exercise is also recommended 30 minutes to three hours before bedtime by cutting off its activity before the onset of the circadian dip.
Light habituation (nature)
Light habituation means the brain reverts to a new level of night time stimulation during adaptation. This is expected to happen during an equal period of time, with the adaptations being greater for extremes in light levels and darkness.
Other habits and strategies for sleep
When it comes to sleep, caregivers can bring unwanted changes to their lives. Some common habits that disturb sleep are smoking, drinking alcohol and caffeine, going out underground or in front of a bright TV screen when the bedroom is at its darkest, being wired all night long through tablets and phones.