It’s commonplace to prioritize morning and daytime routines, like breakfast and lunch, an hour in the senior yoga class, or a game of mentally stimulating chess with a friend. While these activities are important, nightly routines are equally vital to support healthy aging.

1. Commit to a sleep schedule

Enjoying quality sleep every night promotes health in aging adults. Sleep enhances the immune system in elderly individuals by optimizing the effectiveness of their bodies’ T cells, which are white blood cells that are critical in the fight against infections.

Without adequate sleep, older people’s immune defenses decrease. When flu season rolls around, they are more likely to fall sick. Similarly, sleep deprivation can cause seniors to stay ill longer. The risk for obesity, cardiovascular disease, and diabetes increases over time without sufficient sleep.

Several physiological processes occur during a good night’s rest and facilitate the senior’s ability to continue to learn, problem solve and focus. The aging brain cannot function without sleep; and a lack of sleep has negative impacts on energy levels, mood, and cognition.

Older adults should receive 7 to 9 hours of restful sleep each night. Adhering to a consistent sleep schedule promotes optimum sleep patterns. By going to bed at the same time and creating a soothing sleep environment, the senior also encourages sleep regularity.

2. Practice good sleep hygiene

High-quality sleep is essential to healthy aging. As touched on briefly, the senior’s bedroom should promote sleep. The sleep environment should remain cool, comfortable, quiet, and dark. Caregivers can prepare the bedroom by drawing the curtains, adjusting the thermostat, and turning off lights.

Practicing good sleep hygiene also means avoiding scrolling through the phone; in fact, turn off all devices prior to bed. Seniors are advised to avoid overstimulating activities, like working in bed or watching horror shows on television, which can keep them up all night.

Seniors can encourage sleep by wearing ear plugs to block noise or an eye mask to block light. Taking a hot bath or meditating before bed can be relaxing and promote better sleep. Avoid daytime naps to ensure a proper night’s rest. Also limit caffeine and alcohol before bed.

3. Add pre-bedtime stretching

Decrease stress and increase relaxation by incorporating a few minutes of stretching before settling into bed. Not only do stretches boost sleep quality, but they can help alleviate the common aches and pains associated with age, like leg cramps, and that disrupt sleep.

Nighttime stretching offers additional health benefits. Seniors who stretch before bed lower their risk for falls and injuries. Stretches are important to healthy aging, especially considering that one-quarter of older adults in the US will take a stumble that results in serious injury.

4. Take care of oral hygiene

Good dental hygiene is an important component of healthy aging and is in part done during a nightly routine. Brush teeth and floss to prevent bacteria from breeding inside the mouth. Excessive bacteria in the mouth can cause severe oral infections, including gum disease.

Severe gum disease is linked with a range of diseases, such as heart disease, stroke, and endocarditis (a condition the occurs when the inner lining of the heart chambers become infected). Pneumonia and clogged arteries are also possible health consequences of gum disease.

5. Walk briefly

As the sun sets, seniors are encouraged to take a stroll around the neighborhood. After-dinner walks are key to healthy aging, since they can help decrease glucose spikes and improve blood sugar metabolism. Aim for 2 to 5 minutes of low-intensity walking.

Brief walks are instrumental to cardiometabolic health—and can lengthen a senior’s lifespan. Older adults who feel unsteady on their feet can turn to a caregiver for physical support. Caregivers not only walk with the senior, but give care recipients the motivation to get out and about.

6. Snack healthily

Consuming a healthy snack before bed satisfies hunger and increases longevity. Reach for healthy foods, like nuts, low-fat yogurt, or fruits, instead of sugary ones. Eating foods high in sugar is associated with heart disease, obesity, diabetes, and cancer—and lowers sleep quality.

Incorporating the abovementioned activities into a nighttime routine supports healthy aging. Older adults, however, may need assistance with implementing these recommendations. Seniors can turn to Assisting Hands Home Care to deliver the help they need to stay vibrant and well.

Our home care agency offers dependable overnight care in the comfort of home. Professional caregivers help seniors prepare for bed, which includes assistance with dressing, oral hygiene, toileting, and bathing. Caregivers remain alert in order to respond to requests for help and emergencies.

Overnight home care is nonmedical in nature yet comprehensive. Our nonmedical care services include giving timely medication reminders, supporting seniors who need assistance with using the bathroom, and providing care recipients with help getting into and out of bed and changing positions.

Seniors who benefit from overnight care may be diagnosed with Alzheimer’s disease or other form of dementia, have been released from a hospital stay, or suffer from impaired vision. Older adults who have a high fall risk or are disabled are also fully supported by our elder care services.

Aging individuals who need supervision and assistance at night are encouraged to utilize overnight care or 24-hour care from Assisting Hands Home Care. Contact us to schedule a free in-home consultation, where we’ll assess care needs and develop an optimal care plan. Call us at  (561) 566-5989 today to start quality senior home care.