Shhh…..let’s all get some much needed sleep!
Research has documented what we know from experience, that individuals with Alzheimer’s and other forms of dementia frequently have serious trouble falling and staying asleep during bedtime hours. Getting a good night’s sleep can be even more difficult for of people with dementia, yet truly restful sleep is absolutely essential to being able to power through each day and do what has to be done.
Here are some healthy tips that can help you and your loved ones get a good night’s sleep….
1. Get your body’s inner clock on track by keeping it light and bright indoors during the day, and making the environment dark and quiet at night.
2. Take any opportunity for physical activity during the day, whatever you like to do, particularly in the morning. Then you’re ready to start slowing down towards the end of day.
3. De-stress before bedtime by doing an activity that you find calming and absorbing, like reading instead of watching TV or using electronics.
4. Establish a consistent sleep routine for going to bed and waking up at the same time every day.
5. Avoid alcohol before bedtime. That glass of red wine may seem relaxing but it actually may cause disrupted sleep and digestive problems.
6. Try to limit daytime naps and save that good sleep for the nighttime.
7. Avoid caffeine and heavy foods particularly in the latter part of the day.
8. Enjoy a cup of herbal tea with some nuts before going to bed. These and some other foods like cottage cheese, oatmeal, and bananas can help promote deep and restful sleep.
You can find more helpful tips at the Alliance website at https://www.caregiver.org