Creating a bedtime routine: simple tips for better sleep

We all know how important good sleep is for everyone, but it can be especially helpful for people living with dementia. A consistent and calming bedtime routine can make a big difference in helping them settle down and sleep well. Here are some tips to create a successful bedtime routine:

1. Keep bedtime consistent
   Try to keep the same bedtime each night. Routine will help those you care for feel secure, and their bodies will naturally begin to wind down at the same time.

2. Create a calm environment
   Dim the lights and reduce noise about an hour before bed. A quiet and soothing environment can help them feel more relaxed.

3. Limit stimulants before bed
   Avoid giving the person caffeine, alcohol, or heavy meals in the evening. These can interfere with sleep and make them feel more alert.

4. Engage in gentle activities
   Help the person with quiet activities like reading or listening to soft music. Avoid anything too stimulating, like watching TV or doing puzzles, which can keep their minds active.

5. Ensure comfort
   Check they are comfortable in bed. This includes making sure the room is a comfortable temperature and their clothing and bedding feel cosy.

6. Use nightlights
   A nightlight can help prevent disorientation if they wake up in the night. It can also reduce anxiety for those who may feel confused or unsafe in the dark.

7. Address restlessness
   If the person becomes restless, try a short walk around the house, a glass of warm milk, or some calming words. Don't try to force them back to bed if they're not ready; let them settle naturally.

By setting up a predictable and calming routine, you can help improve the sleep quality of those you care for, which can lead to better overall health and well-being.