How can senior citizens who live alone be less fearful when going to sleep at night?
1. Set a fixed schedule.
Senior citizens who live alone should have a fixed schedule for meals, bedtime, and waking up. It is advisable to get 7 to 8 hours of sleep every night. If you need to sleep during the day, have 20-minute nap after lunch. Since seniors need sun exposure, they should schedule time to walk outside and have a routine before getting to bed.
2. Ovoid over stimulation
Relax for 30 minutes before bedtime by reading quietly, listening to music, or doing a relaxation exercise. Reduce lights and disconnect from devices. Watching TV or drinking caffeine can make it challenging for seniors to sleep.
3. Create a Sleep-Friendly Bedroom
If you have a TV, desk, or equipment in the bedroom, your mind imagines that this place is for work, not rest. Fix the temperature between 66 and 68 degrees Fahrenheit.
4. Seek medical advice.
If you have a urinary infection or sleep apnea, talk to a health care professional. Ask if you can use a low dose of melatonin. In case of anxiety, stress, or depression, see a therapist.