Insomnia Support Tips from Our Memory Care Community in Orange County

Try these tips so you and your loved one can get the sleep you need!

Sleep can become one of those things that we don’t pay much attention to– that is unless we stop getting enough of it! Caring for a loved one with memory needs can be a learning experience, especially when sleep issues like insomnia arise. A restful night’s sleep is crucial for both you as a caregiver and your loved one! At Park View Estates Assisted Living and Memory Care, we understand how much the quality of your sleep affects the quality of your day-to-day life. Here are some effective tips to help you support your loved one in achieving better sleep!

Create a Calming Bedtime Routine

The first step for potentially positively impacting your loved one’s sleep issues is creating a calming bedtime routine made up of a consistent schedule and relaxing activities. An effective sleep schedule involves trying to ensure your loved one goes to bed and wakes up at around the same time every day. This consistency helps regulate the body’s internal clock, making it easier to fall asleep and wake up naturally! Some relaxing activities that lead into bedtime can be a big help as well. Reading a book with them, listening to soft music, or enjoying a warm bath can signal to the body that it’s time to wind down. On the other hand, we suggest avoiding stimulating activities such as watching television or using electronic devices close to bedtime.

Optimize Your Sleep Environment

Once your bedtime routine is set and running smoothly, it can be helpful to check in with your loved one’s overall sleeping environment. Something simple like ensuring the bed is comfortable with supportive mattresses and pillows can make a world of difference in their sleep quality! Soft, breathable bedding can also enhance sleep quality by maintaining a comfortable temperature throughout the night. We also recommend keeping the bedroom dark and quiet. You might consider using blackout curtains to block out light and white noise machines to mask disruptive sounds. If your loved one is fearful of the dark, a dim nightlight can provide comfort without being too disruptive. Finally, studies suggest that a cooler environment promotes better sleep, so keep that temperature nice and chilly! If needed, adjust the thermostat or use fans to keep the bedroom at a comfortable temperature, so your loved one has the best chance of getting some shut-eye!

Have Healthy Daytime Habits

While insomnia obviously affects your loved one mostly at night, their daytime activities can play a big role in helping or hurting their sleep! Our last suggestion for supporting your loved one with insomnia is to take a look at how they spend their days. We suggest encouraging your loved one to participate in regular physical activity during the day as they are able. Gentle exercises like walking, stretching, or yoga can help regulate sleep patterns. Additionally, being outside and being exposed to natural light during the day helps regulate the sleep-wake cycle and helps set the body’s internal clock. While it may be difficult to avoid some days, and napping can be beneficial for your loved one, excessive daytime sleep can interfere with nighttime sleep. If naps are necessary, try to limit them to 20 or 30 minutes and avoid napping late in the afternoon. This can provide enough time between naps and bedtime to set your loved one up for success!

Here at Park View Estates in Orange County, we are dedicated to providing comprehensive support for our residents so they live full and meaningful lives. We hope these tips help you manage insomnia and improve sleep quality for your loved one and yourself! For more information on our services and how we can assist you, please contact us or schedule a visit. We are here to support you every step of the way.

If you’re interested in learning more about the benefits of our amazing Park View Estates Assisted Living and Memory Care community, we’d be happy to give you more information or set up a tour!