Getting enough sleep each night is important to people of all ages, but it especially matters for the residents of assisted living in Palm Springs. As we age, our energy levels naturally diminish, meaning that we need good, quality rest in order to function and feel our best. Plus, prolonged insomnia can have some negative effects on our health and cognitive function.

So, if you are a senior who struggles with feeling tired and groggy throughout the day, it might mean that you aren’t getting enough rest. Thankfully, we have a few simple suggestions that you will want to check out. These tips are pretty easy and are ones that most folks can try. Keep reading to learn more!


Tip #1: Enjoy a relaxing beverage before bed.

What we eat and drink definitely has an influence on our quality of sleep. For example, if you find yourself consuming copious amounts of caffeinated beverages such as coffee or soda right before hitting the hay, you are likely to feel wired and alert. Instead of doing this, opt for a more calming beverage.

A great example of this would be herbal tea or warm milk. If you go the tea route, be sure to avoid caffeinated tea or anything with too much sugar. Chamomile tea is a wonderful choice because not only is it uncaffeinated, but it also actually helps to promote quality sleep and reduce anxiety. 


Tip #2: Engage in relaxing hobbies or activities.

Prior to getting ready for bed, another suggestion is to enjoy a relaxing hobby or activity. We definitely don’t recommend binge watching a horror movie marathon, however! Instead, find something that can help you refocus and center your mind. A few good suggestions include knitting or crocheting, doing a crossword puzzle, reading a novel, journaling about your day, or even putting on some of your favorite ambient music. If you need help coming up with activity ideas, ask one of our helpful staff members here at assisted living in Palm Springs!


Tip #3: Find a comfortable sleeping temperature.

It is no secret that the hot temperatures of summer can make it difficult to sleep. If you’re hot, sweaty, and uncomfortable, you are going to be tossing and turning. To avoid this, pick out nightwear that is made up of breathable fabrics, such as cotton. The material for your sheets and bedding matter as well! If you need to, invest in a tower fan that has a remote so you can easily turn it up or down from the comfort of your bed. 


Tip #4: Watch what you eat before bed.

We all know how tempting it is to indulge in a late night snack and succumb to those cravings. While the occasional treat is fine, it is important to watch what you eat. If you are hungry right before going to bed, do your best to avoid anything too processed and sugary, as well as anything that has too many simple carbohydrates. 

Instead, reach for fruits and vegetables! Have some carrot sticks with ranch dressing or a sliced apple with peanut butter. For something a little filling, you can always grab some whole wheat crackers or make up a slice of whole wheat toast with peanut butter or avocado on top. Just be sure to skip the cookies, cakes, and chips!

A senior man waking stretching after waking up

Tip #5: Invest in a good mattress.

If there is one important thing you should note, it’s this: a quality mattress matters. While we understand that they can be expensive, it is important to think of them as an investment. You spend a good third of your day in bed, and the comfortability of your mattress has a huge impact on sleep quality.

Remember that every person is different! Some individuals prefer a softer mattress, while others like theirs more firm. There is no right or wrong answer when it comes to selecting a mattress, just as long as you are comfortable. Be mindful of any particular medical or mobility issues when purchasing as well. If you need more lumbar support or if you need a bed that sits higher off the ground, make sure to keep these things in mind. 


Tip #6: Reduce the light exposure in your room.

Light can throw off our body’s natural circadian rhythm. When exposed to light, our bodies feel the need to wake up and get going. Or in other cases, continue to stay awake. That is why we suggest purchasing black out curtains for your room at assisted living in Palm Springs, especially if you are someone who likes an early bedtime. The summer is notorious for bringing about long days and keeping the sun out until 9 p.m. or later.

Not only that, but it is important to minimize how much blue light you are exposed to as well. Before bed, try your best to put down any phones or tablets and switch off the television. This will better prepare your body for a good night’s rest.


Tip #7: Exercise during the day. 

Regular exercise comes with a multitude of health benefits. It helps to reduce stress and anxiety, improve blood pressure, maintain a healthy weight, and so much more! But did you also know that it can actually bolster the quality of your sleep?

Any kind of exercise is great, so long as it fits your lifestyle and physical abilities. Aerobic, yoga, cardo – anything will do. Engaging in exercise regularly will help your body feel more tired and that will help you to fall asleep faster. Just make sure not to workout too close to bedtime, as this will have the opposite effect!


Assisted Living Palm Springs

Getting enough sleep matters! Here at Bayshire Rancho Mirage, we deeply care about our residents and their overall quality of health. If you are considering assisted living in Palm Springs, we would be happy to answer any questions you may have. Feel free to contact us right away!