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5 Simple Ways to Sleep Better in Assisted Living

The day after a bad night’s sleep is always tough. You wake up tired, groggy, and maybe even a little grumpy. These feelings can impact your whole day, making it harder to stay focused and productive.

Chronic poor sleep can lead to more serious health issues, including an increased risk of heart disease, high blood pressure, and even strokes. According to the American Academy of Neurology, poor sleep quality may also be linked to early cognitive decline.

The National Library of Medicine recommends that adults get 7-9 hours of sleep per night for optimal health. Anything less can negatively affect your well-being. Here are five tips to help you get cozy, comfortable, and asleep in no time.

 

5 Tips for Getting Better Sleep

Create a Comfortable Sleep Environment

Noise, light, and other distractions can make it difficult to get quality rest. Turn off the TV and, if you prefer some background sound, opt for a white noise machine. If noise is a problem in shared spaces, earplugs can help.

Use blackout curtains to keep your room dark, and position night lights so they don’t shine directly in your eyes. Keeping your bedroom cool can also encourage better sleep.

Establish a Bedtime Routine

A calming nighttime routine signals to your body that it’s time to wind down. Try reading a book, taking a warm bath, or engaging in a relaxing activity like meditation, gentle yoga, or puzzles.

Going to bed and waking up at the same time every day—even on weekends—can help regulate your internal clock and improve sleep quality over time.

Get Out of Bed if You Can’t Sleep

If you find yourself lying awake for more than 15 minutes, it’s best to get up and do something relaxing rather than forcing yourself to sleep. Anxiety and frustration can make it even harder to drift off.

In the morning, it may be tempting to keep snoozing, but sleep experts warn that interrupted sleep—waking up and falling back asleep—can leave you feeling more tired than if you had simply gotten up.

Stay Active During the Day

Regular physical activity and exposure to natural light help regulate your body’s sleep cycle. Experts suggest that lack of sunlight can disrupt circadian rhythms, leading to poor sleep.

Assisted living communities like Charlesgate offer many opportunities to stay active, including chair yoga, beach ball volleyball, and seasonal walking clubs. Finding ways to move throughout the day can help you feel naturally tired at bedtime.

Manage Medications That Affect Sleep

Certain medications can cause drowsiness during the day or disrupt sleep at night. If you’re experiencing sleep disturbances, talk to your doctor about adjusting your medication schedule or exploring alternatives.

Finally, if you struggle with ongoing sleep issues, don’t ignore them. Insomnia and excessive daytime fatigue are not normal parts of aging and may be signs of an underlying health condition. Seeking professional guidance can help you find a solution for better rest.

The information in this article is not intended to replace the advice of your health care provider. Talk to your doctor with questions about how sleep problems may be affecting your health.