A good night’s sleep is one of the most essential ingredients for healthy ageing. Yet, many older adults find restful sleep increasingly elusive. Your parents might complain of lying awake at night, waking up too early, or feeling tired despite spending hours in bed. While occasional restlessness is normal, persistent sleep problems can affect mood, memory, immunity, and overall well-being.
As a caregiver, especially if you live away, you may worry about how to support your parents without being physically present. The reassuring news is that you can guide them towards healthier sleep habits by encouraging small, thoughtful changes.
Small Changes That Can Make a Big Difference
Sleep problems are common in older adults due to lighter sleep cycles, health conditions, medications, lifestyle habits, and even stress or loneliness. Understanding these factors makes it easier to suggest empathetic and effective solutions.
Here are some gentle, everyday habits you can suggest to your parents to help them sleep more peacefully:
1. Create a Calming Evening Routine
Encourage your parents to wind down with relaxing activities before bedtime. This could include listening to soft music, reading, meditation, or a short walk after dinner.
Tip for caregivers: You can set a reminder to call or send them a goodnight message at the same time daily. Your consistent gesture becomes part of their soothing routine.
2. Keep the Sleep Environment Comfortable
A quiet, cool, and dark bedroom can make falling asleep easier. Suggest using blackout curtains, dim lighting, and keeping mobile phones or TVs away from the bedside. If noise is an issue, soft background sounds or devotional music can help.
Tip for caregivers: You can gift them practical sleep aids, like an ergonomic pillow, or light blanket, that add comfort to their bedtime.
3. Watch Evening Meals and Drinks
A heavy or spicy dinner can disrupt sleep, while caffeine or too much tea in the evening may cause restlessness. Recommend a light meal such as vegetable soup, dal-rice, or khichdi, and encourage warm milk or herbal tea instead.
Tip for caregivers: You could share simple, sleep-friendly recipes with household staff or even arrange healthy tiffin services if you live away.
4. Encourage Daytime Activity, Not Evening Stimulation
Physical activity during the day helps older adults feel pleasantly tired at night. Gentle yoga, gardening, or short walks are all good options. However, stimulating activities such as watching crime shows, reading disturbing news, or intense phone use should be avoided just before bed.
Tip for caregivers: Encourage your parents to keep heavier tasks in the morning and light, calming ones in the evening.
5. Manage Naps Wisely
While short naps can be refreshing, long or late-afternoon naps often reduce nighttime sleep. Suggest keeping naps brief (20–30 minutes) and before 3 p.m.
6. Limit Screen Time
Exposure to bright screens from TVs or smartphones before bedtime can delay sleep. Encourage switching off devices at least an hour before bed. Instead, recommend soothing alternatives like storytelling, devotional reading, or listening to calming music.
7. Be Mindful of Medicines
Some medicines can affect sleep patterns. If your parents notice increased restlessness after starting a new medication, encourage them to consult their doctor.
Tip for caregivers: Keep a note of their prescriptions and gently check in about how they are feeling. This helps you support them in discussing issues with their doctor.
When to Seek Professional Help
While small lifestyle changes often help, persistent sleep problems may signal an underlying health condition such as sleep apnoea, depression, or restless legs syndrome. Encourage your parents to consult a doctor if they:
- Frequently struggle to fall asleep or stay asleep.
- Rely heavily on sleeping pills.
- Snore loudly or wake up gasping for air.
- Feel excessively tired or irritable during the day.
Early medical guidance can prevent further complications and improve quality of life.
Conclusion
Good sleep is not a luxury; it is vital for healthy ageing. By making small, consistent changes such as creating calming routines, managing evening meals, limiting naps, and reducing screen time, your parents can enjoy deeper, more restful nights.
As a caregiver, even if you live far away, your encouragement and gentle reminders can make a huge difference. Thoughtful gestures, like a nightly call, sharing a soothing playlist, or arranging sleep-friendly comforts, reassure your parents that they are cared for.
