Helping Seniors Reduce Pain and Discomfort to Gain a Good Night’s Sleep

Home care providers can help seniors get better sleep with these tips.

Home care providers can help seniors get better sleep with these tips.

Getting a good night’s sleep is important at every stage of life, but it’s even more important for seniors. However, many seniors have problems with pain and discomfort that can make it hard for them to fall asleep and stay asleep. When this happens, it can cause them to be tired during the day and worsen any health problems they may have.

The good news is that seniors can do many things to ease their pain and discomfort so they get a better night’s sleep, especially when they have support from loved ones and home care providers.


Choose the Right Mattress and Pillow

A firm mattress and pillows are the building blocks of a good night’s sleep. For seniors, the best mattress is one that gives their body enough support and helps relieve pressure spots. Memory foam mattresses, or mattresses with different firmness levels, can be especially helpful for seniors who have long-term pain conditions like arthritis. Using pillows that support the position of the head, neck, and spine can also help ease pain and improve sleep posture. Home care workers can help seniors find their sweet spot when lying down for naps or in bed.


Create a Relaxing Bedtime Routine

A relaxing bedtime routine can tell the body it’s time to cool down and get ready for sleep. Home care can encourage seniors to do things that help them rest, like reading a book, taking a warm bath, or doing light stretching exercises. On the other hand, stimulating activities like watching television or more intense exercise should be avoided.


Choose Gentle Exercise During the Day

Preparing to get a good night’s sleep starts long before bedtime. For instance, as seniors choose their physical activity for the day, they may want to focus on gentler exercises for days when their pain is at its worst. Things like walking, swimming, and tai chi might be better options than more vigorous exercise.


Focus on Heat and Cold Treatment

Using either heat or cold therapy can help ease shoulder and muscle pain. Heating pads or warm baths can help seniors relax tight muscles and get more blood to the areas that need it. On the other hand, ice packs can help reduce swelling and ease pain in sore joints. Seniors should explore both to see which type of treatment works best.


Use Relaxation Techniques

Deep breathing, meditation, and progressive muscle relaxation are all mind-body relaxation techniques that can help seniors deal with pain and stress and sleep better as a result. Before going to sleep, these methods can help calm the mind, ease muscle tension, and make them feel more relaxed and calm.


Create a Comfortable Sleeping Environment

For seniors to get the best sleep possible, they need to make sure their sleep environment is comfortable. This means making sure the bedroom is cool, dark, and quiet. If necessary, loved ones might consider investing in blackout curtains, noise machines, or subscription apps to assist in creating the best sleeping environment.

Using these tips can help seniors ease pain and discomfort so they can sleep better and enjoy the benefits of a good night’s rest. However, if they’re still struggling after incorporating some changes, it might be necessary for loved ones and home care providers to encourage them to talk with their medical team.



If you or an aging loved one are considering Home Care in Northbrook, IL, contact the caring staff at Companion Services of America today at (847) 948-0860. Our home care service area includes Northbrook, Highland Park, Deerfield, Glenview, Buffalo Grove, Evanston, Des Plaines, Skokie, Lake Forest, Wilmette, and the surrounding areas.




Jamie Shapiro