Are you getting tired of counting sheep? Sleep issues are unfortunately common for seniors, but that doesn’t mean there’s nothing you can do about them. Instead of tossing and turning, let these relaxation techniques for better sleep help you get the rest you need.
How Can Seniors Get Better Sleep?
If you’re a senior who struggles to get a full night’s sleep, it might be helpful to know that you aren’t alone. Many seniors develop difficulties with sleep as they get older, with one in ten seniors even developing full-blown insomnia. If you’re a senior who can’t get the rest they need, sleep experts recommend starting with small tweaks to your bedtime routine:
- Try to go to sleep and wake up at around the same time every day.
- Avoid daytime naps, as they can disrupt your sleep schedule.
- Reduce light in the bedroom, especially the “blue light” caused by cell phones and other technology, as those can affect your circadian rhythm.
- Exercise can help tire out the body and regulate your sleep schedule, so be sure to move your body regularly. Morning exercise is especially helpful for sleeping at night.
- Reduce consumption of alcohol and caffeine, as these substances can lead to poor sleep.
For some seniors, these simple changes can provide the relief they need. However, if your insomnia is the result of an underlying issue, addressing that issue is key. For example, many people struggle to sleep because of stress and anxiety. Learning relaxation techniques for better sleep is a smart way to deal with your stress and get the rest you seek.
Deep Breathing
One of the simplest ways to get your body to relax is by taking a deep breath. When you are settled in for sleep, try taking ten deep and slow breaths before you attempt to drift off. You can also try the four-seven-eight breathing technique by breathing in deeply for four seconds, holding your breath for seven seconds, and then exhaling for eight seconds. Cycle these breaths until you feel relaxed enough to attempt sleep.
Progressive Muscle Relaxation
Progressive muscle relaxation can inspire your body to relax by tensing and releasing all of your muscles in isolated groups. Start at your toes and begin the process by breathing in deeply and tensing the first group of muscles. Hold for five seconds, then breathe out and release the tension in your toes and feet. Relax for ten seconds, then move up your body to the next group of muscles. Continue until all muscle groups are relaxed.
Body Scan
A body scan is a visualization technique that can help you relax into your body and enjoy deeper sleep. Start by taking several deep breaths and visualizing your feet. Is there pain or tension there? Breathe in and out, and imagine the pain or tension leaving your body as you breathe out. When you feel ready, move your focus upwards on your body, pausing to acknowledge each body part and release any pain or tension you discover. Notice the feelings of relaxation and comfort that result. Continue until you finish your body scan or feel ready to sleep.
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We hope these relaxation techniques for better sleep help you get the deep sleep you need. If you’re looking for a community that always prioritizes senior health, come visit us at Springhouse Village.
At Springhouse Village, we encourage our residents to explore their interests and offer a wide range of activities and events so that there’s always something interesting happening. We make it easy for our residents to participate in our community. Whether that means encouraging residents to join an exercise class or assisting them in starting a garden club, we strive to help our residents thrive. To learn more about the amenities and services we offer, contact Springhouse Village today by sending us a message online or calling 417-708-3403.