Recently studies have shown how important eight hours of sleep are for maintaining physical and mental wellbeing. Unfortunately, dementia causes changes in the brain that can worsen sleep. Someone with dementia can experience frequent waking, troubled sleep, or being awake at night. A good night’s sleep slows cognitive decline, prevents falls and injuries, improves mood, and helps balance the sleep-wake cycle.
Here are five evidence-based tips to help someone with dementia to get a good night’s sleep:
1. Consider the lighting
Our minds depend on natural light to help maintain a healthy sleep-wake cycle. Using a light therapy lamp in the mornings is useful since we can’t always count on sunny days. Then in the evening, be sure the curtains or blinds are closed to help cue that it will soon be time to sleep.
2. Exercise for at least 30 minutes in the afternoon
The US Alzheimer’s Association recommends having some exercise at least four hours before bedtime. So walking, lifting weights, doing some seated exercises, or working on chores will help your loved one to be tired by bedtime.
3. Make sure physical needs are met before going to bed
Have they gone to the toilet? Brushed their teeth? Is the temperature comfortable? Are their pyjamas comfortable? Ensure these night-time needs are met to ensure they are comfortable and in the “ready for bed” mindset when they actually go to bed.
4. Play relaxing sounds before and during bedtime
Listening to music has been shown to increase deep sleep. Choose something low and slow without lyrics: it could be music or nature sounds. Stay away from audiobooks, podcasts, or even the TV because for many people with dementia, listening to someone’s voice (especially at night in the dark) can be energizing, distracting, or even scary.
5. Use aromatherapy and hand rubs
Research shows that breathing in certain essential oils like lavender, sweet orange, and cedarwood help people with dementia to have longer, uninterrupted periods of sleep throughout the night. You can disperse the oils using a diffuser, or by putting a few drops on a towel draped over the pillow at bedtime. Using an aromatherapy hand lotion before bed has been shown to help people with dementia to relax and wake up fewer times during the night.
