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.

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