As we age, it’s common to find that getting a good night’s sleep doesn’t come quite as easily as it used to. Trouble falling asleep, waking up in the middle of the night, or feeling tired during the day are issues many older adults face—but sleep problems are not an inevitable part of aging.

At AmanaCare, we believe quality rest is essential for living well at home, and our caregivers are trained to support healthy sleep routines as part of whole-person care through our Care360 Method.

😴 Why Sleep Changes as We Age

It’s not your imagination—sleep really does change with age. Here are a few reasons why:

1. Natural Shifts in Sleep Cycles

Our internal “body clock,” or circadian rhythm, can shift as we get older. This may cause earlier bedtimes, earlier wake-ups, and lighter, more fragmented sleep.

2. Less Time in Deep Sleep

Older adults tend to spend less time in the restorative deep sleep stages, which means they’re more easily awakened by noise or movement.

3. Medical Conditions and Medications

Pain, restless leg syndrome, sleep apnea, or chronic conditions like arthritis or diabetes can all interfere with sleep. Some medications also contribute to nighttime waking or drowsiness during the day.

4. Lifestyle and Routine Changes

Retirement, reduced physical activity, or less social interaction during the day can affect your sleep-wake pattern. Without enough daytime structure, nighttime rest can suffer.

🌙 What You Can Do to Improve Sleep

The good news? Small lifestyle changes can make a big difference. Here are some tips:

• Stick to a Routine
Go to bed and wake up at the same time every day—even on weekends. A consistent schedule supports your natural sleep rhythm.

• Get Morning Light
Exposure to natural light early in the day helps regulate melatonin, the hormone that promotes sleep.

• Limit Naps
While short naps can be helpful, long or late-afternoon naps can disrupt nighttime sleep. Aim for 20–30 minutes, ideally before 3 p.m.

• Create a Wind-Down Routine
Calming activities like reading, soft music, or prayer before bed can help signal to your brain that it’s time to sleep.

• Avoid Stimulants Late in the Day
Cut back on caffeine, sugar, or heavy meals in the evening. These can keep your mind and body too alert for sleep.

• Keep the Bedroom Cool and Comfortable
A quiet, dark, and cool environment is ideal for rest. Try using blackout curtains and a fan to reduce light and keep the air moving for a cooler, more restful environment. Research suggests that playing specific sounds, like white noise, may help increase slow waves and improve sleep quality.

• Manage Your Meals
Ensure a balanced diet and avoid large meals or sugary foods right before bed.

• Track Sleep
Keep a sleep log to monitor progress and identify any patterns or triggers that may be affecting sleep.

🛏️ How Home Care Can Support Better Sleep

At AmanaCare, we don’t just focus on physical needs—we support the whole person. Sleep is a vital part of that. Here’s how our caregivers can help:

✅ Daily Routine Support
We help clients maintain a regular schedule for meals, medications, and activities—creating structure that promotes better sleep patterns.

✅ Safe and Calm Evenings
Caregivers assist with calming nighttime routines, from preparing a light evening snack to helping with bathing, brushing teeth, and getting into bed safely.

✅ Comfort and Reassurance
For clients who feel anxious at night or wake up disoriented, our caregivers provide gentle reassurance and help with mobility, toileting, or medication reminders—without disrupting their rest.

✅ Sleep-Ready Home Environment
As part of our Care360 Method, we evaluate the home environment to make sure it’s safe, quiet, and optimized for restful sleep.

✅ Monitoring and Communication
If a client’s sleep changes suddenly or consistently worsens, our caregivers can report this to their Care Coordinator so it can be addressed with the care team or family. If persistent sleep problems continue, we might suggest telling your doctor to rule out and address any underlying sleep disorders.

🌟 Rest Is Part of Living Well at Home

Healthy sleep improves memory, mood, energy, and even immune function. That’s why at AmanaCare, we see rest as a cornerstone of independent living—and an important part of our mission to honor the God-given dignity of those we serve.

If you or a loved one are struggling with sleep, home care can help create the support and structure needed to rest easier.

🔗 Learn more about how we can support you through AmanaCare’s Personal Care Services.

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AmanaCare Staff

The word Amana means “faithfulness, loyalty, constancy, devotion, integrity, trust.” It also means “support, confirmation; a guardian.” At AmanaCare, our goal is to confirm the inherent value of our clients and to support them through their unique circumstances. By providing constant, reliable care tailored to each person, we seek to be the guardian that they and their loved ones can trust. Every person is a unique gift from God, and therefore care is not one-size-fits-all. We craft our care plans to assist with your specific needs, the way you want them done. We set your care plan according to family needs and help you remain an active member of your family and community.

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