Elder Care in Lancaster PA
When stress about aging and health conditions are weighing on the mind of an elderly individual, it could be difficult for them to get a good night’s sleep. There are also other contributing factors that can prevent a person from getting the proper shut eye. What you eat or drink before bed can affect your sleep pattern.
Use the following diet tips to increase the chances of a senior who needs elder care getting a better night’s sleep:
Avoid beverages with caffeine or alcohol before bedtime – Staying away from these drinks in the hours right before bed will go a long way for promoting a sound sleep.
While alcohol is considered a depressant and might help you fall asleep, you will find that it often doesn’t help you to stay asleep. Alcohol disrupts the sleep cycle by reducing the time that you are in the REM (rapid eye movement) stage.
The first thing many people do in the morning is grab that cup of tea or coffee to get them going. Studies have shown that the effects of caffeine will take between 8 to 14 hours to wear off.
Encourage the senior who is having trouble sleeping to avoid products with alcohol or caffeine, such as tea, coffee, soda, or chocolate, several hours before going to bed.
Manipulate the production of melatonin – Melatonin is a hormone that the brain produces and is important to regulating your sleep cycle.
Light is the main source of this sleep inducing chemical. As night begins to fall and daylight starts to fade, the body starts to produce more melatonin. However, as people get older, they don’t produce an effective amount of melatonin.
Consider incorporating a melatonin supplement. It is also good to know that cherries are one of only a few foods that contain a natural source of melatonin. Other foods that contain a significant amount of vitamin B6, which is key for making melatonin, are bananas, salmon, tuna, cod, pistachios, peanut butter, fortified cereals, and chickpeas.
Watch the size of the snacks that are consumed before bed – Consuming a big meal as a snack before bed can cause you to feel bloated or even have heartburn making it difficult to sleep. If the need for a midnight snack arises keep it small and simple enough to fight off the hunger pangs keeping you awake. A bowl of cereal is usually enough to get you through until morning.
If you or an aging loved one are considering elder care services in the Lancaster PA area, contact the caring staff at Extended Family Care of Lancaster. Call today and we will answer all of your questions about elder care services in the home.
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