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Sleep is one of the most essential pillars of good health. Yet, sleep for older adults often becomes more elusive.

If you’ve ever found yourself tossing and turning at night or waking up feeling less rested than you used to, you’re not alone.

Many older adults experience changes in their sleep patterns, but the good news is that there are ways to improve sleep quality and, in turn, give your overall well-being a boost. 

Table of Contents

What is Sleep? 

Why Does Sleep Matter? 

How Aging Affects Sleep 

The Importance of Sleep for Brain Function 

Simple Ways to Sleep Better 

When to Seek Help 

Explore More Health and Wellness Advice 

What is Sleep?

Sleep is a complex process that researchers are still puzzling over. Many questions about what happens during sleep remain unanswered. 

We know that multiple parts of the brain work in tandem to send signals to the body that it is ready for sleep. 

These signals include melatonin: a hormone your body releases in a dark environment. Melatonin makes you feel sleepy and ready to rest. You may have seen the many melatonin products available as sleep aids at your local pharmacy.  

Adenosine is another signal. This chemical builds up in your brain while awake. You need sleep to break it down as part of the body’s natural cycle of energy metabolism. 

If you say you’re ready to get a ‘good night’s sleep’, it means you’re attuned to these natural signals. Falling asleep when your body calls you to do so is advisable, so don’t fight or force this urge to sleep.   

Typically, you should then sleep for seven to nine hours. In the process, you’ll hopefully get enough of each type of sleep. 

There are two main types: 

• Rapid eye movement (REM) 
• Non-REM

These sleep types are linked to patterns of electrical activity in your brain that fluctuate throughout the night. You typically experience 3-5 cycles between REM and non-REM as you sleep.  

We often use the term ‘deep sleep’ for non-REM since it’s when your brain wave activity slows down the most. On the other hand, your brain wave activity during REM is quite close to when you’re awake. This is why dreaming typically occurs during REM sleep.

Scientists still debate the why behind our dreams. They tend to believe that dreams help us process emotions in some way. Researchers also generally agree that both sleep types help us store memories.  

Why Does Sleep Matter?

Sleep for seniors is about so much more than just setting you up for the day to come. It plays a pivotal role (still not fully understood) in maintaining your long-term brain and heart health. Getting enough sleep can even upgrade your immune system.  

When we sleep, our body gets to work. It repairs various cells, consolidates memories, and regulates the key hormones that help us function. Think of it like a nightly natural reset, just like putting your car into the shop for a regular tune-up.  

When we don’t get enough sleep, we suffer. We don’t give our body the time it needs to perform that much-needed maintenance.  

As a result, we feel irritable. We have trouble concentrating. This can add more stress to our relationships and affect our ability to complete daily tasks. Being tired also risks our chances of falls and accidents. 

These are the noticeable consequences of a lack of sleep.  

But, to continue the metaphor, there are potentially more disturbing things going on under the hood: a lack of good, quality sleep increases our risk of conditions like heart disease, diabetes, and cognitive decline.  

The takeaway is that we owe it to ourselves to guard against this, to try to give our body and mind the restorative sleep they crave. 

The bad news is that as we get older, just when we need to be most mindful of our health, we also find it much more difficult to get this rejuvenating rest. 

How Aging Affects Sleep

Our sleeping patterns naturally shift as we age. 

Do you remember your teenage years? Feeling like you could stay up late and sleep in until noon if you wanted to?

When your typical teenager enjoys a long sleep in, they aren’t simply lazy – it’s just that their natural bodily rhythms play to a different tune than a 60+ senior.  

As you get older, you may find yourself heading to bed earlier. Perhaps you’re waking earlier in the morning, too, or experiencing intermittent sleep as you wake more frequently throughout the night.  

Many of these changes are normal among older people. They are nothing to worry about as changing hormone balances dictate your circadian rhythms. 

Yet more chronic sleep problems can take a toll on your health. 

Common challenges that can interfere with sleep in older adults include: 

• Lighter sleep: You may not experience as much deep sleep, making it easier to wake up during the night. 
• Increased nighttime awakenings: This can be due to pain, medication side effects, or frequent trips to the bathroom. 
• Sleep disorders: Insomnia, sleep apnea, and restless legs syndrome are more common in older adults. 
• Health conditions: Chronic pain, arthritis, or heartburn can make it difficult to sleep comfortably. 

The Importance of Sleep for Brain Function

A good night’s sleep is especially important for brain health.  

Some research suggests that sleep at night helps clear toxins from the brain that contribute to cognitive decline and dementia, though recent studies cast doubt on whether sleep ‘cleans’ the brain in this way.  

Yet, what remains clear is that sleep disturbances, such as fragmented sleep or sleep apnea, do lead to a higher risk of developing Alzheimer’s disease. 

Further studies have shown that both too little and too much sleep can negatively impact cognitive function in older adults. Sleep deprivation has been associated with declines in various cognitive abilities, including: 

• Memory: Difficulty retaining new information and recalling past events. 
• Attention: Struggles with focus and concentration. 
• Processing speed: Slower reaction times and reduced ability to quickly interpret information. 
• Reasoning and problem-solving: Challenges in logical thinking and decision-making. 
• Executive functioning: Reduced ability to plan, organize, and manage tasks effectively. 

Older adults may experience a greater decline in these cognitive abilities after sleep loss than younger individuals. That’s what makes getting a ‘good night’s sleep’ all the more important as we age. 

If you or a loved one are having trouble sleeping, it’s worth discussing with a doctor. Together, you can explore solutions that could improve both sleep quality and long-term brain health. 

As a quick summary, we know that not getting enough sleep can harm your body in various ways: 

• Increasing your risk of high blood pressure, heart disease, and diabetes 
• Problems with memory 
• More stress in relationships 
• Increased risk of falls and accidents 

On top of everything else, let’s not forget that being tired is an unpleasant experience, too. We want to feel well-rested to approach each day with a positive mindset.  

Luckily, there’s plenty of advice on hand to help you improve your sleep hygiene. 

Simple Ways to Sleep Better

You’ll probably have to go through a trial-and-error phase as you search for a solution to get that all-important shuteye. Try a mixture of the following simple tips: 

Follow a regular schedule

We already mentioned our bodies tend to follow a circadian rhythm. We all have a natural ebb and flow of energy levels that hint at when we should wake up and go to bed.

Help your body out by listening to these rhythms. Go to bed and get up at roughly the same time each day, even on the weekend or when traveling.  

Have a bedtime routine 

Routines are your friend when it comes to sleep. Find ways you can rely on to help you unwind before bedtime each night.  

Stick to what works. This could be a warm bath or listening to soothing music. It could be reading a book. Sleep meditation apps like Calm are increasingly popular to help you wind down.

There’s no one-size-fits-all solution; find what appeals and works for you. 

Make the room comfortable

Do you like soft or hard pillows? A thick duvet or a thin sheet? This may change with the seasons. You don’t want to be too hot or too cold. You need to offer your back and neck the support they need as well. 

This tip is all about setting the right foundations in your immediate environment to help you sleep. A good mattress that’s right for you can be a worthwhile investment.

Get regular exercise

Daily exercise is vital for so many reasons as we get older. Its relevance here is to burn off energy that makes sleeping that little bit easier. However, don’t exercise too close to bedtime; the release of endorphins associated with physical activity can disrupt your sleep.  

Avoid afternoon naps 

It’s best to fend off that tempting afternoon slump. An afternoon siesta may reduce your chances of having a good night’s sleep later when it matters all the more.  

Watch what you eat and drink 

Consuming too much caffeine later in the day can keep you awake at night. You’ll want to avoid caffeine-heavy beverages and foods like coffee, tea, chocolate, and soda.  

Heavy meals too close to bedtime can also be an issue, while drinking alcohol plays havoc with your sleep cycles, too. 

Minimize your screen time before bed

Screen time disrupts your ability to wind down and relax your mind. Specifically, the blue light that is emitted from our various screens prevents that all-important natural melatonin release, thus harming our ability to fall asleep.  

For this reason, it’s best practice to impose a curfew on screen time for at least half an hour before bed (this is a great opportunity to kickstart your screen-free bedtime routine).  

Better sleep is possible at any age. By making some of these small, thoughtful adjustments to your routine and environment, you can enjoy deeper, more restorative rest—and wake up ready to embrace each day with energy and clarity. 

Sleep for Older Adults: When to Seek Help

If you’ve tried improving your sleep habits but still struggle with falling or staying asleep, it may be time to talk to a doctor.  

Persistent sleep issues can be a sign of underlying medical conditions, and there are many treatment options available. 

Here are some signs that indicate you should seek medical advice: 

• Frequent difficulty falling or staying asleep despite following good sleep hygiene practices. 
• Feeling excessively tired during the day, even after a full night’s sleep. 
• Loud snoring or gasping for air during sleep, which may indicate sleep apnea. 
• Trouble with memory, focus, or mood changes that could be linked to poor sleep. 

A doctor may recommend stricter lifestyle changes. They may suggest cognitive behavioral therapy for insomnia (CBT-I), or medical interventions such as CPAP therapy for sleep apnea.  

You might consider sleep medications, but these should be a last resort. Use sleep medication under careful supervision and watch out for troubling side effects.   

Explore More Health and Wellness Advice from Waterstone

Sleep is just one aspect of healthy aging—learn more about how to stay active, eat well, and maintain mental well-being in our other expert blog articles. 

Check out our recent pieces on food to prevent strokes and the most engaging brain games for seniors.  

At Waterstone, we’re all about providing seniors with the means to thrive. We understand the value of mental stimulation, social connection, and the basics like nutrition, exercise, and, of course, good sleep. 

We strive to provide a welcoming community that can help you or your loved one tick all these boxes with a fantastic, varied activity program, excellent dining options, and a nurturing independent or assisted living environment.  

Contact us today to learn more. 

Waterstone Senior Living communities are located in Boston, MA; Lexington, MA; Wellesley, MA; Stamford, CT; and White Plains, NY. Find your nearest Waterstone community. 

Maintaining a well-balanced and nutritious diet is one of the best ways to lower the risk of stroke and support overall well-being for older adults. A stroke-friendly diet is filled with nutrient-dense foods that can help prevent medical conditions that contribute to strokes, such as high blood pressure and high cholesterol.

By incorporating foods rich in fiber, antioxidants, vitamins, and healthy fats, you can nourish your body and boost your brain’s health while also reducing the risk of a stroke.

Below are some essential foods and nutrients to include in your diet for stroke prevention.

Whole Grain Foods

Whole grains like oats, quinoa, brown rice, and whole wheat pasta are packed with fiber, which is important for heart health and maintaining healthy blood pressure. Fiber also helps reduce cholesterol levels — a major contributor to stroke risk — and regulates blood sugar levels.

The American Heart Association recommends including fiber-rich foods in your stroke diet to improve heart function and overall health.

Leafy Greens and Vegetables

Leafy greens like spinach, kale, and collard greens, along with other vegetables like broccoli and carrots, are loaded with vitamins, minerals, and antioxidants. These nutrients protect the brain, reduce inflammation, and promote healthy blood flow.

The high levels of potassium found in leafy greens help manage blood pressure, which is a key factor in stroke prevention. Including a variety of vegetables in your daily meals can significantly contribute to brain health and reduce the risk of medical conditions that increase stroke risk.

Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are rich in healthy fats, particularly omega-3 fatty acids. Omega-3 fatty acids are essential for brain health, helping to lower blood pressure. Studies show that regular consumption of nuts can reduce the risk of stroke and improve overall cardiovascular health.

Additionally, nuts are packed with antioxidants that protect the brain from oxidative stress — an imbalance of free radicals and antioxidants within the body that leads to cell damage. Adding antioxidants to your diet also plays a role in improving cognitive function.

Rich Fish

Fatty fish like salmon, trout, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been shown to lower blood pressure, reduce inflammation, and prevent blood clotting — all important factors in stroke prevention. Incorporating fatty fish into your meals a few times a week can help protect both your heart and brain health.

Probiotics

Probiotics, found in foods like yogurt, kefir, and fermented vegetables, promote a healthy gut and support the immune system. A healthy gut is crucial for maintaining overall health, helping to stave off inflammation while even regulating blood pressure.

Adding probiotics to your diet can support cardiovascular health and improve digestion, both of which play a key role in stroke prevention.

Antioxidants and B Vitamins

Antioxidants, which are abundant in fruits like berries, cherries, and citrus fruits, protect the brain from oxidative damage caused by free radicals. B vitamins, found in foods like eggs, leafy greens, and whole grains, help reduce homocysteine levels — an amino acid linked to an increased risk of stroke.

By incorporating antioxidant-rich fruits and B vitamin sources into your meals, you can protect brain health and reduce your risk of stroke.

Practical Tips for Incorporating Stroke-Preventing Foods

1. Start with breakfast: Add berries to your morning yogurt or oatmeal for a boost of antioxidants and fiber.
2. Snack on nuts: Keep a small handful of almonds or walnuts on hand for a healthy, stroke-preventing snack.
3. Make vegetables the main event: Add leafy greens and other colorful vegetables to your salads, sandwiches, and smoothies.
4. Choose healthy fats: Swap out butter for olive oil, or incorporate fatty fish like salmon into your dinner a few times a week.
5. Add probiotics: Enjoy fermented foods like yogurt or kefir to support gut health and overall wellness.

By following these simple and practical tips, you can easily incorporate these stroke-preventing foods into your daily meals and support your overall health.

Wellness Within Reach at Waterstone

Take charge of your health at Waterstone Senior Living, where wellness is woven into everyday life. Our thoughtfully crafted menus make it easy to enjoy delicious, healthy meals packed with vital nutrients that support overall health and well-being.

Discover how Waterstone can help you prioritize your health and wellness while embracing a vibrant and fulfilling lifestyle. Find the closest community to you to learn more.

As we age, taking proactive steps to prevent falls becomes increasingly important for maintaining safety, independence, and quality of life. Falls can lead to serious injuries, including broken bones and fractures, which may limit mobility and require medical aid. By implementing practical fall prevention tips, seniors can stay active and confident while reducing their risk of accidents.

Medications That Could Cause Falls

Certain medications, such as sedatives, blood pressure medications, and antidepressants, can cause dizziness, drowsiness or balance issues, which increase the risk of falling. Seniors should:

• Consult their healthcare provider to review their medications and potential side effects.
• Ask about alternatives if a medication is causing dizziness.
• Stay hydrated, as dehydration can intensify medication side effects.

Regular check-ins with a doctor or pharmacist ensure that medications are managed safely.

Items at Home That Could Cause Falls

Our homes are meant to be safe spaces, but many everyday items can inadvertently become fall hazards if we don’t pay close attention. Identifying these risks and making necessary adjustments is key to ensuring a safe and secure environment. Here are some common household dangers that can lead to falls:

• Rugs and mats without non-slip backings: Rugs that aren’t secured properly can easily slide or bunch up, causing trips or slips, especially in high-traffic areas or near doorways.
• Loose cords or wires: Electrical cords, phone chargers, and other cables left out in walkways can easily be tripped over, creating a significant fall risk.
• Cluttered walkways and obstructive furniture: Having items such as shoes, books or even furniture placed in narrow hallways or pathways can restrict movement, making it harder to navigate safely and increasing the chance of a stumble or fall.
• Slippery floors: Kitchens and bathrooms are particularly vulnerable to spills, water accumulation or moisture from showers, which can turn floors dangerously slick. Even small amounts of water can create slippery conditions that lead to falls.

By identifying and addressing these potential hazards, you can minimize the risk of falls and create a safer living space that supports mobility and independence.

Shoes to Prevent Falls

The right footwear plays a significant role in fall prevention, providing stability, reducing slipping, and ensuring comfort throughout the day. Shoes with proper tread and support can make a world of difference in avoiding falls and maintaining balance. Key features to look for include:

• Non-slip soles for traction on smooth or slippery surfaces.
• Low heels or flat designs to improve balance and minimize the risk of tipping forward.
• Proper fit to prevent tripping, foot pain or blisters. Shoes that are too tight or too loose can pose additional hazards.
• Secure fastenings like laces or Velcro to keep shoes snugly in place.

Additionally, avoid walking barefoot or wearing only socks, as these offer little to no grip, especially on tiled or hardwood floors. Investing in high-quality, supportive footwear is a simple yet effective step toward safety.

Safety Devices to Prevent Falls

To reduce fall risks and create a safer home environment, installing the right safety devices is key. These tools offer added support and reassurance, allowing seniors to move confidently in their daily activities. Consider these essential safety devices:

• Grab bars and railings: Place them in bathrooms, hallways, and stairways for extra stability, especially in slippery areas like the shower or by the toilet.
• Canes and walkers: These mobility aids help maintain balance and reduce the risk of falls when used correctly.
• Non-slip mats and rugs: Use them in bathrooms, kitchens, and entryways to prevent slips, or remove rugs that may pose a tripping hazard.
• Motion-activated lighting: Install night-lights in hallways and bathrooms to ensure pathways are well lit and to prevent trips over obstacles.
• Stairway and hallway lighting: Make sure stairs and hallways are well lit, particularly at night when vision may be impaired.
• Staircase railings: Install sturdy railings on both sides of staircases to provide support while going up or down.
• Personal emergency response systems (PERS): Wearable buttons or pendants allow seniors to call for help in emergencies and may include GPS for quicker response.

By incorporating these devices into your home, you can significantly reduce fall risks, enhancing both safety and independence. Additionally, communities like Waterstone take safety to the next level, with handrails, well-lit pathways, and 24/7 staff support, creating an environment where residents feel secure and confident every day.

What To Do If You Fall

Despite best efforts, falls can still happen. Knowing how to respond is crucial. Consider the following tips:

1. Stay calm and assess for injuries. If you suspect a fracture or broken bone, remain still and call for help.
2. Use furniture or a stable surface to help yourself up slowly if uninjured.
3. Call a medical professional for a check-up after the fall, even if you feel fine, to rule out hidden injuries.

Communities with immediate access to medical aid and safety monitoring can provide added reassurance.

Why Choose Waterstone for Safety and Peace of Mind

At Waterstone, we prioritize the safety and well-being of our residents by fostering an active, vibrant community where fall prevention and wellness are always top of mind. Our thoughtfully designed spaces include safety features such as grab bars, handrails, and non-slip flooring, ensuring a secure environment throughout our community.

We also promote a lifestyle of confidence and independence by offering:

• Wellness programs that focus on strength, balance, and flexibility to reduce fall risks.
• Expert staff support, available 24/7, providing assistance when needed.
• Access to medical aid and health professionals for added peace of mind.
• Engaging activities that encourage residents to stay active and socially connected.

At Waterstone, you’ll find more than just a place to live—you’ll discover a community that empowers you to enjoy life to the fullest. If you’re looking for a safe and supportive environment that enhances your quality of life, contact us today to learn more or schedule a tour. Let us help you take the first step toward living with confidence and peace of mind.

As we age, maintaining brain health is just as important as physical well-being. For older adults, keeping the mind active through brain games can have a profound impact on cognitive function and mental and emotional health. Embracing these activities isn’t just beneficial: It’s fun! Brain exercises help improve memory, problem-solving skills, and overall quality of life, making them essential for healthy aging.

Why Brain Games Matter for Older Adults

Our brains thrive on stimulation. Just like our muscles need regular exercise to stay strong, the brain requires mental workouts to remain sharp. Brain games engage different parts of the brain, including memory, executive function, and problem-solving abilities.

Participating in these activities regularly can:

• Slow cognitive decline
• Boost mental agility
• Improve emotional well-being
• Increase confidence
• Inspire sharper thinking
• Create a greater sense of purpose

Plus, many brain games offer a social component, which further enhances mental health and reduces feelings of isolation.

Fun and Effective Brain Games for Seniors

1. Crossword Puzzles or Word Games

Crossword puzzles are a classic way to give your brain a workout. They enhance vocabulary, memory, and problem-solving skills by challenging you to think of words that fit specific clues. Completing crosswords regularly strengthens language and recall abilities, making them an ideal brain exercise. Other word games such as Scrabble^®, Boggle^® or even word search games promote focus, improve memory, stimulate creativity and improve neural connections in the brain.

2. Sudoku

Sudoku is a popular number puzzle that enhances executive function and logical thinking. It promotes pattern recognition, strategic thinking, and concentration, making it a highly effective brain-training tool.

3. Memory and Matching Games

Memory games challenge you to match pairs of cards or objects. These activities improve recall, focus, and concentration. Matching games can be customized for different difficulty levels, making them a flexible option for seniors looking to enhance their memory skills.

4. Strategy Board Games

Chess is the ultimate strategy game for promoting critical thinking, planning, and decision-making. Other strategy games ideal for seniors include backgammon, mancala or checkers. Strategy games exercise multiple cognitive functions, including memory and foresight while also providing opportunities for social interaction.

5. Bridge and Card Games

Card games like bridge, rummy or Canasta are excellent for boosting memory, strategy, and quick thinking. These games require concentration and adaptability. Multi-player games challenge your brain while offering a fun and social experience.

6. Brain-Training Apps

A wide variety of free brain-training apps can be found online and can be easily accessed on a mobile phone or tablet. These types of apps can enhance concentration and problem-solving skills.

Lumosity is a digital brain-training platform with games designed to target memory, attention, and problem-solving skills. This app customizes exercises to your cognitive needs, tracks your progress, and offers engaging challenges that make brain training enjoyable and effective.

7. Art Projects

Creative activities like art projects provide a different kind of brain exercise. Whether painting, drawing or crafting, these activities stimulate imagination, improve focus, and encourage self-expression. Art also reduces stress and promotes emotional well-being.

8. Bingo

Bingo is a fun social game that also supports cognitive function. It enhances memory, concentration, and quick-thinking skills. The anticipation of calling out the winning number keeps the mind engaged, while the social aspect promotes a sense of community and enjoyment.

9. Trivia Games

Trivia games are excellent for stimulating memory and expanding knowledge. These games challenge your recall abilities and encourage quick thinking. Playing trivia in a group setting also fosters social interaction, making it both a fun and brain-boosting activity.

10. Video Games

While many view video games strictly for children and teenagers, there can be benefits for seniors. Playing video games encourages coordination and exercises short-term memory, attention and problem-solving skills. When played together with friends or grandchildren, they also provide social interaction. Video games that seniors could consider include Peggle^®, a puzzle style game; Stardew Valley^®, a farm life simulation game; Minecraft^® for creative building; or Wii Sports^® for physical activity.

Make Brain Games Part of Your Routine

Brain games for seniors are more than just fun; they’re a powerful tool for maintaining cognitive health and enhancing quality of life. By incorporating memory and brain exercises, word games, board games and cognitive training games into your daily routine, you can stay sharp, confident, and connected. Healthy aging starts with an active mind, and the possibilities are endless.

Enhance Your Health at Waterstone

At Waterstone Senior Living communities, we understand the value of mental stimulation and social connection for older adults. Our active adult community offers a wide range of activities to support holistic wellness and brain health, including art classes, book clubs, music programs, and lifelong learning opportunities. These programs provide daily opportunities for residents to stay mentally while enjoying a fulfilling social life.

Experience a vibrant retirement lifestyle where wellness is part of daily life, and enjoy the benefits of staying active and connected in a welcoming community. Learn more about how Waterstone Senior Living supports your well-being by contacting us today.

Waterstone Senior Living communities are located in Boston, MA; Lexington, MA; Wellesley, MA; Stamford, CT; and White Plains, NY. Find your Waterstone today!