The Best Advice for Seniors Needing Some Shut-Eye

February 25, 2019 Tim@inhometherapygr.com

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Guest author, In Home Therapy of Grand Rapids

Do you struggle with getting a good night’s sleep? If you’re tossing and turning during the wee hours, you aren’t alone. Many seniors have trouble getting sufficient sleep. Thankfully, there are things you can do to improve your much-needed rest.

How much sleep is necessary?

According to the National Sleep Foundation, the average senior age 65 and up should aim for seven to eight hours of sleep each night. That’s a bit less than younger adults, and your personal needs can vary in accordance with activity, genetics and lifestyle.

Health suffers

When you don’t get enough sleep, your mental and physical health can suffer. U .S. News reports when you lack sleep, you are at higher risk for heart and blood pressure problems. Insufficient sleep can also leave you open to trouble with focusing, making decisions, slowed reaction time and memory issues.

Symptoms of insomnia

Getting enough sleep is vital for good health. While sleep needs may decline somewhat as we grow older, your body and mind still need good sleep to stay healthy. If you feel groggy during the day or rely on caffeine to stay alert, you likely could use improvement in your sleep habits. Sometimes insomnia and grogginess can be due to medications and health conditions. If you experience any of the following symptoms, some professionals warn you might be suffering with a sleep disorder and should consult your physician:

Difficulty falling asleep.
Awakening during early morning hours.
Unable to distinguish between daytime and nighttime.
Frequently awakening throughout the night.

Check your bed

Your bed can help or hinder your ability to sleep. For instance, if your mattress doesn’t support your sleep style or is wearing out, it can make it harder for you to sleep comfortably. An aching back, stiffness and poor quality sleep can indicate your mattress is inhibiting healthy slumber. Find the best mattress for your personal needs.

Lights out

Your body naturally synchronizes with daylight and darkness. Try dimming the lights an hour before going to bed and aim for a dark bedroom when it’s time to sleep. And the darker, the better, since as some studies show even a little light can interfere with sleep, resulting in foul mood or increased risk for depression.

Atmosphere matters

How clean is the air you’re breathing at night? Research cited by The Guardian reflects improving air quality can also help with sleeping. Consider adding an air purifier to remove pollutants and allergens from your home. There are even models available that help remove secondhand smoke. Aromatherapy can also benefit your nighttime atmosphere. Consider adding restful scents such as jasmine or lavender to your room.

Set a pattern

Did you know you can prepare your body for sleep? In addition to dimming lights, some experts suggest setting a bedtime and awake time for your days. By establishing a pattern and sticking to it, you will naturally set your biological clock for sleeping. Try doing a nightly ritual such as washing your face, brushing your teeth and reading with a low-light lamp before bed. By doing the same thing each night, you send your mind and body the message it’s time to wind down.

During the day

What you do through the day can impact how you sleep at night. For instance, it’s important to have an exercise regimen. However, schedule your workout in mornings or afternoons, since being active later can give the opposite effect. Avoiding late, heavy meals and stimulants such as caffeine and cigarettes can also help you wind down, especially close to bedtime.

Getting enough sleep is important for your health. Make changes in your environment and routine to support better quality sleep. Your golden years will be brighter with a good night’s rest!

I hope you have found this article informative and would like to thank Hazel at agingwellness.org for this one.

Long-Term Care: How to Pay for the Costs

January 25, 2019 Tim@inhometherapygr.com

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Guest author

Planning for your future healthcare needs is never easy. Few of us know exactly what we’ll require five or 10 years down the road. For seniors, this kind of planning is crucial. You want to think about your current health while considering all the things that you may need to pay for down the road. In some cases, preventative care may work in your favor, but you also need to make sure you’re prepared for the possibility of long-term care. Medicare can be a huge benefit for many seniors, but it doesn’t cover everything, meaning you could be left with massive medical bills should you require hospitalization.

Fortunately, there are several things you can do to plan for your future. Long-term care insurance can help immensely, as can downsizing to a smaller home in order to save money. Taking good care of yourself now is another great way to prepare for your post-retirement years.

Keep reading for tips on how to plan ahead for long-term care and the costs associated with it.

Sign Up for Long-Term Care Insurance

Long-term care insurance can be hugely beneficial when it comes to paying for hospital or nursing home stays during your senior years, but it’s a good idea to look for a plan as soon as possible. The younger you are when you find a good plan the better. Rates increase between 2 and 4 percent when you’re in your 50s and 6 to 8 percent when you’re age 60 and above. Many seniors don’t want to add another expense to their finances, but keep in mind that long-term care insurance can help you pay for many different things, from a hospital stay to home health care.

An Ounce of Prevention

Sometimes, the more you can do to prevent health issues, the better off you’ll be down the road. Paying for the cost of care is a lot more expensive than taking good care of yourself, so start thinking about the best ways to keep your mind and body healthy. Reduce stress and anxiety, eat a well-balanced diet, exercise daily, and remove safety issues from your home. This might include trip hazards or anything that might cause a fall. Talk to your doctor about the best ways to ensure your safety and wellbeing in order to prevent any issues.

Downsize

Downsizing to a smaller home can be a big job, but for many seniors, it’s a great way to save money for future needs. At the same time, you’ll be taking steps to ensure that your surroundings are as safe as possible. A smaller home means less to take care of. Making the decision to downsize is one that will benefit you for years to come. Look for a home that already has modifications for easy mobility and accessibility — such as widened doorways — and set a budget that will help you save as much money as possible.

Use a Life Insurance Policy

If you have a life insurance policy with a cashout option, you may benefit from taking a payout. If you’re worried about not having the funds to pay for medical bills, having a lump sum put aside can help reduce that stress so you can focus on other things. Do some research into your policy to see what sort of penalties, if any, you might face for taking a loan against your plan.

Long-term care comes in many forms, but for most seniors, it’s almost always a financial strain if a good plan isn’t present. Think about what your future needs might be, talk to your doctor about the best ways to create a good plan, and start saving so you won’t be caught in a hard spot.

This was a special guest article by Hazel Bridges from AgingWellness. She can be reached at hazel@agingwellness.org.