There are a number of changes seniors can make in their daily routine that can make going to sleep and staying asleep easier. If they nap during the day, encourage them to limit naps to no more than 30 minutes and to nap only in the early afternoon. If they didn't sleep well, it's better not to sleep in.
Advise them to eat a light evening meal. Choosing a salad or fish and vegetables instead of a big bowl of spaghetti and meatballs can result in more restful sleep. Similarly, cutting down on liquids during and after dinner can help reduce middle-of-the-night trips to the bathroom.
Also, help them develop an evening routine that doesn't demand too much thought or worry. Filling out health insurance forms, making potentially upsetting phone calls, and similarly unpleasant tasks should be avoided before bedtime. Such activities can frustrate anyone and make it hard to sleep.
If they enjoy playing cards or board games, you may want to join them for a hand before bedtime to help them unwind. If they're avid readers, encourage them to crack open a book. (Sleep experts say it's best to read somewhere other than in bed. The bed, they say, should be used only for sleeping and sex.)
