Mindfulness and Relaxation Techniques to Help Seniors Sleep Better
Getting a good night’s sleep gets harder with age. Seniors who have trouble falling or staying asleep at night may find it more difficult to stay asleep overall. Fortunately, seniors can wind down, reduce worry, and get ready for a restful night’s sleep by incorporating mindfulness and relaxation practices into their daily routines. Senior home care services can assist by encouraging them to try various techniques until they find one—or more—that work best.
Why Relaxation and Mindfulness Are Important for Sleep
The practice of mindfulness involves being fully present and involved in the moment. Mindfulness is very helpful for seniors in terms of stress reduction, mental clarity, and relaxation before bedtime. Incorporating mindfulness with other relaxation techniques might facilitate seniors’ transition from a hectic day to a peaceful night, which increases their ability to fall asleep.
Practice Deep Breathing
One of the easiest things that senior home care can do to help seniors de-stress is to encourage them to practice deep breathing. The parasympathetic neural system of the body is triggered by concentrating on taking slow, deep breaths, which helps to induce a sense of calm. Some tips for seniors to incorporate while practicing include the following:
- Choose a comfortable stance, such as lying down or sitting.
- Shut your eyes and inhale deeply and slowly through your nose while counting to four.
- Take a four-count breath hold.
- Breathe out slowly through your mouth for four counts.
Seniors should repeat this practice several times while concentrating just on their breathing. Once they feel comfortable, they can use this practice at any time during the day to de-stress. Additionally, they should use it at night as part of their bedroom routine.
Mindful Meditation
The practice of mindful meditation involves concentrating on the here and now without passing judgment. It’s a great way to decompress and let go of the day’s troubles. Senior home care can encourage them to do the following when using this method:
- Locate a comfy, peaceful area where you won’t be bothered.
- Get into a comfortable position, either sitting or lying down.
- Shut your eyes and concentrate on your breathing, paying attention to the way air enters and exits your body.
- Refocus your attention on your breathing if your thoughts stray.
Seniors should try to keep this practice going for five to fifteen minutes. Regular meditation has the potential to lower overall stress levels and enhance the quality of sleep over time.
Directed Visualization
By concentrating on peaceful, uplifting pictures or scenarios, guided imagery helps divert seniors’ attention from tension or worry that could otherwise disrupt their sleep. When practicing visualization, they should use the following steps:
- Shut your eyes and inhale deeply a few times.
- Imagine yourself in a peaceful setting, such as a garden, beach, or forest.
- Engage all five senses as you picture yourself at this moment: smell the flowers, hear the sound of the waves, and feel the warmth of the sun.
- Take a few minutes to immerse yourself in this imagery and let go of any tension you feel.
Seniors may find guided imagery to be very calming since it offers a mental diversion that facilitates falling asleep. It might also be easier than mindful meditation, which requires them to clear their minds.
Practicing mindfulness and relaxation practices can provide seniors with useful tools to enhance the quality of their sleep. With the help of senior home care, they can practice each of these techniques to decide which works best for them.
Sources: https://www.helpguide.org/aging/healthy-aging/how-to-sleep-well-as-you-age
https://www.sleepfoundation.org/sleep-hygiene/relaxation-exercises-to-help-fall-asleep
https://www.beaconhilllombard.com/blog/health-wellness/reduce-stress-with-these-mindfulness-activities-for-seniors/
https://www.mindful.org/the-ultimate-guide-to-mindfulness-for-sleep/
If you or an aging loved one are considering Senior Home Care Services in the Overland Park KS area, please contact the caring staff at Elder Care of Kansas City, today.
Proudly serving Jackson, Clay, Platte, and Cass Counties in Missouri as well as Johnson and Wyandotte Counties in Kansas for over 30 years. Call us at 816-333-3322.
Prior to purchasing Elder Care, Kevin spent over 20 years in the health insurance industry.In his most recent position, he was in a financial operations role with Humana where he worked with doctors, nurses and other health professionals developing programs to keep Humana members healthy.Their focus on primary care and medication adherence improved the lives of thousands of seniors in Kansas City and the surrounding area.
Kevin and his wife, Lori, have three children.Kevin has Bachelor’s and Master’s degrees from the University of Missouri.
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