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Building Better Sleep for Older Adults in Home Care
Insomnia is common yet treatable. Improving sleep boosts cognitive function and reduces falls. This guide provides:
- The science of circadian rhythm and why daylight matters in care at home
- An evening routine carers can assist with in domiciliary visits
- Advice on diet, medication timing and exercise for private-care clients
- Technology aids - from sunrise lamps to sleep-tracking apps
1. Understand the Sleep Cycle
Melatonin release follows the light–dark cycle. Older adults often produce less melatonin, making routine crucial. Exposure to morning daylight resets the body clock.
2. Set a Consistent Routine
| Time | Activity | Reason |
|---|---|---|
| 07:30 | Open curtains, drink water | Daylight suppresses melatonin |
| 12:00 | Light walk outside | Reinforces daytime alertness |
| 18:00 | Balanced dinner, hydrated | Avoids hunger waking at night |
| 20:30 | Dim lights, put devices away | Signals wind-down |
| 21:00 | Warm bath or foot soak | Drop in core temperature aids sleep |
| 21:30 | Herbal tea, read a book | Relaxation without screens |
| 22:00 | Lights out | Consistency trains the brain |
Carers can chart adherence in the digital care log.
3. Optimise the Bedroom
- Temperature: 18 – 20 °C
- Lighting: black-out curtains, warm bedside lamp
- Noise: white-noise machine if traffic loud
Replace sagging mattresses; consider an adjustable bed if acid reflux disturbs sleep.
4. Food and Drink Tips
- Avoid caffeine after 13:00
- Include tryptophan-rich snacks (banana, warm milk) before bed
- Limit fluid one hour before lights-out to reduce nocturnal bathroom trips
5. Exercise Timing
Morning or early-afternoon activity improves night-time sleep. Vigorous exercise within two hours of bedtime can delay sleep onset.
6. Technology Aids
- Sunrise alarm clocks - gradual light increases mimic dawn
- Smart plugs - automate lamp fade-out
- Sleep-tracking apps - export graphs for GP consultations
7. Medication Side Effects
Discuss diuretics or steroids with the GP; morning dosing may prevent night-time wakefulness.
Key Take-away
Consistent routines, a sleep-friendly bedroom and mindful timing of food, drink and medication nurture quality rest in home care. For personalised sleep-plan coaching, book a home care visit.