How to Help Seniors Get Better Sleep: 10 Tips (Using a Weighted Blanket)

Too many older adults endure night after night of fragmented sleep with frequent waking. But you don't have to accept skipping sleep as just a normal part of aging. It's important to get a good night's rest to reduce stress, boost memory and reaction time, make the best decisions and stave off depression. Sleep may also play into better blood-pressure control and heart health. Insomnia often stems from causes that can be changed, fixed or treated. Check out the following 10 tips to help you sleep more soundly.

1.  Understand your sleep needs. 
While sleep requirements vary from person to person, most healthy adults require 7.5 to 9 hours of sleep per night. However, how you feel in the morning is more important than a specific number of hours. Frequently waking up not feeling rested or feeling tired during the day are the best indications that you’re not getting enough sleep.

2. Take snoring seriously. 
Snoring doesn't necessarily mean you have a problem like sleep apnea, but it's worth getting checked out. Sleep apnea – when people stop breathing for short periods while asleep – should be addressed. Continuous positive airway pressure therapy, or CPAP, is an effective treatment.

3. Check your lifestyle. 
Eating sensibly, maintaining a healthy weight and exercising daily enhance your nighttime sleep. Quitting smoking helps too, once nicotine is out of your system. Confine your caffeine to mornings: Sipping coffee or tea before noon is fine but stick with decaf versions after lunch. Otherwise, the afternoon boost of alertness you're looking for can translate to nighttime edginess and wakefulness.

4. Avoid alcohol rebound. 
Tossing down a nightcap to sleep better turns out to be counterproductive. Although alcohol makes you sleepy at first, it actually tends to increase insomnia. In general, when it comes to the effects of alcohol, tolerance decreases with age. So drinking in moderation – at most – is better for your sleep and overall health.

5. Deal with depression. 
Just as you shouldn't accept poor sleep as a normal part of aging, the same holds true for depression. An older adult who is isolated, perhaps recently widowed or grieving, could be at higher risk. Sleep and mental health can interact, and someone who is depressed may not be sleeping well (and vice versa). Getting out, exercising and socializing more  are effective ways to  ease depression.

6. Stick to a consistent sleep schedule and routine. 
Go to bed at the same time each night and wake up at the same time each morning. A set sleep routine will "train" you to fall asleep and wake up more easily.

7. Improve your sleep surroundings. 
Remove the television, telephone, and any other devices from the bedroom. This reinforces the idea that this room is meant for sleeping. An ideal environment is quiet, dark, and relatively cool, with a comfortable bed and minimal clutter..

8. Exercise.
Especially aerobic activity—releases chemicals in your body that promote more restful sleep. There are countless activities you can do to prepare yourself for a good night’s sleep, such as: swimming,golfing,cycling and running.

9. Cognitive-behavioral therapy for insomnia (CBT-I). 
This means special therapy that helps a person avoid negative thought patterns that promote insomnia, along with regular sleep habits, relaxation techniques, and other behavioral techniques that improve sleep. It has a good track record in research, which was recently covered by the NY Times. A new study also confirmed that CBT-I also benefits people who have insomnia combined with other medical or psychiatric conditions.

10. Use a weighted blanket.
Weighted blankets are specially-made and are heavier than usual. The weight comes from pockets of filling spread throughout the blanket. The body experiences a deep and calming effect when it is underneath a weighted blanket. People positively respond to deep pressure touch, like a hug or a massage, and a weighted blanket provides that. Deep pressure touch triggers the body’s production of chemicals and hormones like dopamine, serotonin, and oxytocin. These hormones produce feelings of relaxation and reduce stress.

For elderly people who have sleep disorders, a weighted blanket can provide a comfortable and safe way to get calm and relaxed. It should be used to compliment treatment via medication and therapy. Research has shown that weighted blankets can help manage certain symptoms in people of all ages, and there’s no reason why seniors wouldn’t benefit as they try to manage these conditions.

Recommendation:
YnM Weighted Blankets , as one of the best sellers on Amazon, YnM got 4.4 out of 5 stars and over 3000 customer reviews on Amazon, this weighted blanket has helped plenty of people get better sleep.  The blankets use quality fabric and built-in weight(glass beads) to provide people with a comfortable way to receive deep pressure touch stimulation. The extra weight help the body produce melatonin, which helps people fall asleep easier.