Poor quality of sleep can also make the elderly weak and irritated every day. There are 4 causes of insomnia in the elderly. First is inadequate sleep. Second is poor sleep habits like consumption of alcohol, nicotine and caffeine before bed. Third is bad sleep environment like sleeping with the TV on. Forth is stress. It’s one of the things that can make the elderly vulnerable to the negative effects of over thinking daily. A Senior should sleep for almost eight hours every night in order to experience all benefits that a rejuvenating sleep can provide.
Learn how to relax while preparing to sleep. Remember, senior can’t afford to be restless and afraid of something while preparing to sleep. It’s good to learn how to relax an hour before bedtime. This helps in providing a human body with a rejuvenating sleep during evening hours.
What type of exercises have specifically been shown to improve sleep in older adults?
Remember that the elderly’ll reap the most benefits from physical activity if done in moderation. Moderate, regular physical activity is a crucial. Nevertheless, any program should be undertaken with your doctor or physical therapist’s advice and guidance, and should be begun slowly.
3 different exercises for seniors for better sleep
1.Single Leg Stand
- Stand on one foot.
- Alternate on which leg you stand.
- Try doing this on different surfaces and at different times of the day.
This exercise will help you build your balance, and it will help you identify balance deficits.
- Just position the heel of one foot directly in front of the toes of your opposite foot.
- Alternate each time you take a step.
- You may need or want to use your arms to help balance you.
You might recall this movement from balance beam work in grade school, or just as a childish pastime in which you tried to walk along a crack in the sidewalk.
- Getting into and out of the seated position can be a challenge for seniors.
- Practice standing up and sitting down without using your hands.
The movement requires balance and core strength.
The advantages of physical activity throughout life are often touted. But is it safe for seniors older than 65 years to exercise?
According to the American Academy of Family Physicians nearly all older individuals can benefit from more exercise. Regular physical activity protects from chronic disease, improves mood and lowers chances of injury.
With time, the body does take a little longer to mend itself, but moderate exercise is great for individuals of all ages and of all ability levels.
As a matter of fact, the benefits of your elderly parents exercising on a regular basis far outweigh the risks. Even older individuals with chronic illnesses can exercise safely. Several medical conditions are improved with exercise, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure and obesity.