seniors

Why Sleep is Important as One Ages

~ Linda Leier Thomason ~ Leave a comment

Almost a third of our lives are spent sleeping. Therefore, it’s important to understand the relationship between aging and sleep. Getting a good night’s sleep is important for both physical and mental health and one’s overall quality of life.

Poor sleep is not a normal part of aging.

Sleep patterns change as we age. Many older adults feel sleepier in the evening and awaken earlier in the morning. But disturbed sleeping and waking up tired are not part of normal aging.

How Much Sleep is Ideal?

The National Sleep Foundation National Sleep Foundation’s sleep time duration recommendations: methodology and results summary – PubMed (nih.gov) dispels the myth that older adults require less sleep.

 It strongly recommends 7-8 hours of sleep a night for adults, including seniors.

What’s Interfering with Your Sleep?

Mental and physical health conditions may interfere with sleep. These may include:

  • Depression or anxiety
  • Heart Disease and diabetes
  • Frequent Nighttime Urination (nocturia)
  • Insomnia (Most common sleep problem in those 60+)
  • Restless Leg Syndrome (Periodic limb movement disorder causing legs to jerk and kick every 20 to 40 seconds during sleep.)
  • Sleep Apnea (Pauses in breathing while sleeping)
  • Arthritis or other conditions causing discomfort and/or pain
  • Alzheimer’s Disease quite often changes sleeping habits-too much, not enough. This affects caregivers too, leaving them tired.

Side effects of medications, including over the counter medications, may also complicate sleep.

Other factors impacting sleep include:

  • Napping-keep these short and done by 3 PM
  • Less Structured Sleep Schedule
  • Electronics (TV, computer, cell phone, tablet) Used Close to Bedtime
  • Social Isolation Resulting in Stress and Anxiety
  • Waking Up During the Night

Ways to Improve Sleep

Create both a bedroom environment and daily routines to promote consistent, uninterrupted sleep. Forming and sticking to good bedtime rituals is important. Try to:

  • Set a sleep schedule. Try to go to bed and wake up at the same time every day, weekday and weekends.
  • Follow a nighttime routine. This may include locking all of the doors, ensuring all appliances are turned off, putting on pajamas, brushing your teeth and reading for a few minutes before turning the bedside lamp off.
  • Unplug from Tablets and Cell Phones. Blue light in these devices decreases melatonin (a hormone produced to facilitate sleep) production and causes mental stimulation that is difficult to turn off. Experts advise staying off these devices 30-60 minutes before you go to bed.
  • Dim the Lights and Relax. Focus on relaxation instead of the pressure of falling asleep. Try meditation, prayer, visualization and/or breathing exercises, aromatherapy, or background music or sounds.
  • Keep the bedroom at a comfortable temperature and as quiet as possible.
  • Get up. Instead of tossing and turning and getting frustrated, get up 20 minutes after trying to sleep and read or stretch. Keep the lights low and try again.

Healthy Habits Lead to Great Sleep

Pay attention to your daytime lifestyle. It also affects getting a good night’s sleep. If you aren’t already, try

  • Exercise. Get physically active.
  • Reduce Caffeine Intake. Especially true in the afternoon and evening.
  • Eat an Earlier Dinner to Avoid Food Digestion at Bedtime. Keep snacks light before bedtime.
  • Limit Bed Use. Train your brain that being in bed is used only for sleep and sex.
  • Decrease Alcohol Consumption. It may put you to sleep but as the effect wears off sleep becomes disrupted.
  • Get Sunlight. Daylight exposure encourages quality sleep.
  • Avoid Smoking. Nicotine stimulates the body in ways that disrupt sleep.

Benefits of a Great Night’s Rest

Sleep is a time of rest and rejuvenation. It allows our minds and bodies to recuperate after a long day. Sleep is also an indicator of overall health and well-being. Getting the rest you need can help you stay both physically and mentally well as you age.

  1. Sleep boosts your mood.
  2. Quality sleep lowers your risk of diseases. Lack of sleep puts added stress on the body, leading to inflammation and a weakened immune system. While sleeping, our bodies undergo restorative functions like tissue repair, muscle growth and protein synthesis-all needed to keep our immune systems strong.
  3. Sleep helps maintain weight. Getting enough sleep keeps our metabolism moving at a healthy rate. If you’re sleep deprived, metabolism slows down, leading to weight gain. Experts say that you are 60 percent more likely to be obese if you get 5 or fewer hours of sleep a night. Sleep | Obesity Prevention Source | Harvard T.H. Chan School of Public Health
  4. Good sleep improves memory and concentration. A good night’s sleep is key to a healthy brain and a sharp memory. Lack of sleep affects decision-making abilities and long-term memory. Over time, too little sleep can even contribute to cognitive decline, memory loss and increase your risk of developing dementia. Bedtime is when your brain clears harmful toxins. More Information: Not all sleep is equal when it comes to cleaning the brain — ScienceDaily

Sleeping Environment

Create a better sleep environment by:

  • Darkening the Room. It can be as simple as dimming the lights as bedtime approaches signaling to your brain it’s time to wind down for the night. Again, turn off electronics reducing your blue light exposure. Lower your shades or use blackout curtains. Light slows the production of melatonin, a naturally occurring hormone which promotes sleep. Consider using smart bulbs that gradually fade when it’s near bedtime and slowly brighten in the morning.
  • Lowering the Temperature. Experts consider 60 to 67 degrees optimal for high quality sleep, though this differs for everyone. Experiment and set the thermostat on what works for you.
  • Reducing the Noise. Turn off all sounds, including the TV. A quiet room is much more conducive to a peaceful night’s sleep. If you live in a noisy area, consider products that mask noise like white noise machines, floor fans, etc. Definitely move the bed off shared walls and away from street-facing windows.
  • Choosing a Comfortable Mattress and Sheet Set. The mattress, sheets and pillows you use is so important for a restful night’s sleep. The right mattress depends on your sleep position (back, side, stomach), whether you share the bed and other factors. A great pillow will support your back and neck; a poor one will have you waking up with neck pain, headaches and possibly arm numbness. Test out mattresses, pillows and sheets to understand which work best for you in achieving consistent good nights of sleep.

Keep it Safe

  • Keep a telephone nearby in case an emergency call out is needed. Avoid the temptation to look at the bright screen while trying to sleep and turn notifications off so sleep is not interrupted. If not keyed into your phone, keep a list of emergency phone numbers next to your phone on the bedside table.
  • Make sure a lamp or light is nearby. Don’t stumble out of bed subjecting yourself to a possible trip and fall.
  • Put a glass of water next to the bed in case you wake up thirsty.
  • Remove trip hazards like rugs, cords, stools and furniture.
  • Never smoke in bed.

Call the Doctor or Sleep Specialist

If you are following these good sleep habits yet consistently having sleep problems and feeling tired and unable to do your activities for 2 or 3 weeks, you may need to contact your medical professionals.

These signs of little or poor sleep quality that should be discussed with a medical professional.

  • Excessive snoring
  • Daytime sleepiness
  • A stop in breathing at night
  • Mood changes or irritability
  • Fatigue
  • Frequent awakenings at night

More Information

A Good Night’s Sleep | National Institute on Aging (nih.gov)

What is Sleep & Why is It Important for Health? | American Sleep Association

©October 2022 Craft LifeStyle Management.

All Rights Reserved.

Written for Craft LifeStyle Management by Linda Leier Thomason

Stop Being the Ass of the Family

~ Linda Leier Thomason ~ Leave a comment

Family Character Definitions

All of us play a role in our family of origin-the family we were born into and/or the family we grew up in.

Family roles shape how we interact with each other in the family system.

At times, these roles function to create and maintain a balance in the family system. Other times we have to navigate our way through complex family dynamics and role-playing. This is particularly true when families are in a position of caring for a frail, ill and/or aging family member.

Three decades of working with families in transition has shown us consistent behaviors between and among family members. So consistent, that Craft LifeStyle Management has given names to the behaviors.

Which One Do You See Yourself As?

Dictator. This person thinks they are in charge. All of their answers are correct and the best. They talk over everyone. Most of the time this person is clueless about the reality of the situation.

Seagull.  Seagulls are less informed than dictators. They fly in and crap over everything and quickly fly back out leaving nothing but a mess and a lot of hurt feelings.

Eeyore. This character is a miserable, pessimistic and gloomy old stuffed donkey belonging to Christopher Robin. His closest friend is Winnie the Pooh. Eeyore’s wallow and complain. Their general attitude is “woe is me” and everything is always bad.

Geographically challenged. They get to do everything because they live closest to mom and dad. Every day they’re challenged with balancing care of their loved ones with care of their own family while likely also working. They are challenged with scheduling medical appointments and getting parents to them. Family living out of the area are often unaware of what they are going through and how time-consuming caregiving is. “I know you’re busy but Mom called and said she needs groceries. Can you go get them since you live nearby?”  The personality of this person often dictates the rest of the family dynamics. 

Entitled. It’s all about me. “I should get it.” “I deserve to have it.” “I did this.” “I did that.” Entitled’s should ask themselves, “If I have to tell everyone what I deserve and how much I have done, have I really done anything?”

Golden child. Generational favoritisms are hard to break. The majority of time, the golden child is either the oldest or youngest son. In large families it could be both.

Smooshed Cream in the Middle of an Ice Cream Sandwich Cookie. Imagine a hot summer day where you are enjoying an ice cream sandwich cookie. You repeatedly squish it down and lick around the edges until it’s two messy cookies pressed together. This is when Craft LifeStyle Management receives the call from a family member. There is absolutely nothing else to lick away and you’re smashed together. That ice cream filling is parental care, family life, child activities, jobs, marriages, homes, outside commitments, etc. Pile on deteriorating parental health or a medical crisis like a fall, requiring hospitalization. No one has any more ice cream filling to give. The gooey middle has met the crisis cookie.

Ostrich. Self-explanatory. Ostriches stick their heads in the ground. They are in total denial.

Donkey. Donkeys are generally harmless. Everyone knows what the slang for donkey is-the ass of the family. Mostly the dumb things the ass has done are not out of malice. It is just out of stupidity. Donkeys are usually likeable and easy to get along with.

Rooster. Roosters puff up their chests. They cross their arms and do not need any help handling matters. They raise their voices and have an attitude from the first “hello my name is.” Over time, Craft LifeStyle Management has learned roosters are usually the ones who have sucked Mom and Dad dry. Often, they’ve been sponging off of them forever.

Roach. Roaches come out at night; therefore, they’re a little under the radar picking at all the pieces left to fall on the ground. They think everything has a ridiculously high value. They don’t tell you they want all the items even if other siblings want them. Mediation generally has to happen between roosters and roaches.

Clergy or Keeper of the Cloth. This character ranks right up there with the Roach and the Rooster. However, they disguise their approach using faith-based lines. “God bless you,” or “God keep you.” “I want nothing just for God to watch down on me and know I’m doing the right thing.” “Bless you.” “Shall we pray?”

They claim they want the high-priced items like wedding and engagement rings not for the monetary value but rather sentimental value. It meant so much to whoever the deceased is (Mom, Dad, Aunt, Uncle, etc.)  Usually, the clergy or keeper of the cloth hasn’t been around to help. They’ve been very busy helping so many others due to their serious faith commitments.

CAUTION:  It’s proven that the rooster, the roach and the clergy always despise each other.

The following list of family roles was published by Our Programs | (innerchange.com).

Consider the above roles and these.

Which Role Do You Play? Which Do You Want to Play?

  • Hero: This is the “good” and “responsible” child. This person is a high achiever, carries the pride of the family, and he/she overcompensates to avoid looking or feeling inadequate. He/she is often a good leader and organizer and is goal-oriented and self-disciplined. Sometimes the hero lacks the ability to play, relax, follow others, or allow others to be right.
  • Rescuer: The rescuer takes care of others’ needs and emotions and problem-solves for others in the family. The rescuer might have difficulty with conflict. He/she takes on the role of rescuer in the name of helping others, though it is often to meet his/her own needs, such as relieving anxiety. This person doesn’t realize that sometimes helping hurts. He/she also lives with a lot of guilt and finds it challenging to focus on him/herself.
  • Mediator: The mediator can be a rescuer-type although he/she works to keep peace in the family system. This person does the emotional work of the family to avoid conflict. He/she acts as a buffer, and does it in the name of helping others, although it may be for his/her needs. This can be a healthy role depending on how the person mediates.
  • Scapegoat/Black sheep: This is the person the other family members feel needs the most help. Usually this is the family member in need of treatment or in treatment. This person often shows the obvious symptoms of the family being unable to work through problems. The person may have strengths such as a sense of humor, a greater level of honesty, and the willingness to be close to his/her feelings. Yet there can also be an inappropriate expression of feelings, and the person may experience social or emotional problems.
  • Switchboard: This person is the central information center in the family. He/she keeps track of what’s going on by being aware of who is doing what and when. This person has strength in being the central person to go to and understanding how the family is doing. However, this person focuses on everyone else’s issues rather than his/her own.
  • Power broker: This person works at maintaining a hierarchy in the family with him/herself at the top. His/her safety and security with life depends on feeling in control of the environment around him/her.
  • Lost child: The lost child is the subservient good child. He/she is obedient, passive, and hidden in the family trauma. He/she stays hidden to avoid being a problem. Generally, this person is flexible and easygoing. However, he/she lacks direction, is fearful in making decisions, and follows without questioning.
  • Clown: The clown uses humor to offset the family conflict and to create a sense that things are okay. This person has a talent to readily lighten the moment, but he/she hides his/her true feelings.
  • Cheerleader: The cheerleader provides support and encouragement to others. There is usually balance in taking care of his/her own needs while providing a positive influence on those around him/her.
  • Nurturer: This person provides emotional support, creates safety, is available to others, and can be a mediator. He/she focuses on having and meeting emotional needs, usually in a balanced manner.
  • Thinker: The thinker provides the objective, reasoning focus. His/her strength is being able to see situations in a logical, objective manner. However, he/she may find it difficult to connect emotionally with others.
  • Truthteller: This person reflects the system as it is. At times the challenge is how that information is relayed. Other members in the family might be offended or avoid the truthteller because of the power of the truth he/she holds. Strength occurs when this person is coupled with another positive role, such as a nurturer or cheerleader.

More Information

Roleplaying: The 6 Family Roles We’re All Familiar With — Insightful Innovations

https://www.healthychildren.org/English/family-life/family-dynamics/Pages/Roles-Within-the-Family.aspx

How to Handle Siblings in Denial About a Parent’s Declining Health – AgingCare.com

If Craft LifeStyle Management can assist you and your family during times of transition, please contact us.  We’ve been serving older Americans and their families for over three decades and are ready to assist you in your time of transition.
What We Do – Craft Lifestyle Management (craftlifestylemgt.com)

©August 2022 Craft LifeStyle Management.

All Rights Reserved.

Written by Linda Leier Thomason for CraftLifeStyle Management.

Senior Housing Options Defined & Explained

~ Linda Leier Thomason ~ Leave a comment

What is Senior Housing?

Senior housing is housing that is suitable for the needs of an aging population. It ranges from independent living to 24-hour care. In senior housing there is an emphasis on safety, accessibility, adaptability and longevity that many conventional housing options may lack.

When to Think about Senior Housing

If your elderly loved ones are experiencing increasing medical or mental health challenges and are no longer safe in their home, it’s time to consider senior housing options.

Think about what type of help they are starting to need and what funds are available for this help.

Choose one of the following options to meet their care needs and budget.

Who Can Help?

Remember, Craft LifeStyle Management is always available to talk with you about each of these options and to assist in any way possible in creating a smooth transition for you and your loved ones.

Contact them today. http://craftlifestylemgt.com/

Housing Options to Consider

Aging in Place

Many older adults wish to remain in their homes forever. For some this wish can come true, especially if the home has a bedroom and bathroom on the main floor and the hallways and doorways do not create problems for those with limited mobility.

Depending on the level of care needed, homes can often be modified, allowing seniors to age in place. Modifications are made to prevent falls, eliminate barriers, increase accessibility, and accommodate wheelchair use.

Sometimes these modifications include adding wheelchair ramps, eliminating entry steps, installing grab bars, lowering countertops and improving lighting.

Craft LifeStyle Management http://craftlifestylemgt.com/craft-homes/ works with families to make in-home modifications, allowing seniors and those with special needs to remain in their home if this is the best care solution for the aging or disabled loved ones.

Community services like cleaning, meal delivery and even some medical services can be provided to seniors wishing to age in place in their own home.

Family, neighbors and friends must check-in with older adults aging in place regularly to ensure their well-being and to verify that living in their own home is still in the best interest of their aging loved one

Independent Living

Independent Living is defined as a senior living community where residents require minimal or no assistance with daily activities.

This housing choice is ideal for seniors who wish to remain active and social with others in their age group, generally 55+, without the burden of home and yard maintenance.

These communities can be separate stand-alone properties or part of a continuing care retirement community.

The services and amenities offered within independent living communities vary greatly by property.

Assisted Living Community

Assisted living is a lifestyle that offers a combination of housing, personalized support services and health care designed to meet the unique needs of seniors.

These communities offer individual apartments in one setting. Here, seniors live somewhat independently while having services available for Activities of Daily living (ADLs) when needed. These services may vary by community but usually include: 24-hour on-site staff availability for bathing, grooming, eating, toileting and dressing.

Housekeeping assistance, along with medication management and transportation are generally offered.

Meals are provided and available usually in a community dining room to encourage interaction.

Activity programming for social and recreational needs is also offered for this same purpose.

Continuing Care Retirement Community

These properties provide multiple levels of care all on one campus. They often include independent living, assisted living and a skilled nursing facility.

This housing concept is relatively popular today, especially for seniors who want to live in one location for the remainder of their years. As their care requirements change, residents can easily move from one housing type to another.

It’s also ideal for couples who may have two different levels of care requirements upon admission to the community. Each can have their needs met while both reside in the same community.

Skilled Nursing Facility

Nursing homes are licensed facilities for those needing 24-hour supervised nursing care. They are one step below an acute care hospitalization.

Those with chronic or long-term care mental and physical illnesses, who can no longer care for themselves, are offered care by doctors and nurses in these homes.

Residents here are provided meals, activities, and health management, including rehabilitation services like physical, occupation, and speech therapies right on site.

Some nursing homes even have dedicated sections for Alzheimer’s or memory care.  

What’s Next?

  • Speak to your aging loved ones. Listen. Be patient yet realistic and practical. Decide if aging in place is an option. If so, contact Craft LifeStyle Management http://craftlifestylemgt.com/ to tour your home and discuss any modifications that may be necessary.
  • Join your loved one on an upcoming medical appointment. What does the doctor think is the best housing option for your loved one based on current medical and mental health conditions?
  • Contact Craft LifeStyle Management http://craftlifestylemgt.com/ to discuss transitional needs. They will listen to your concerns and suggest the next best transition for your loved one. They will even join you on property tours and help you find the best place for both the care needs and budget.

Written by Linda Leier Thomason for Craft LifeStyle Management.

© July 2020. Craft LifeStyle Management.      All Rights Reserved.

Denise Craft founded Craft LifeStyle Management in 1988 to ease the burden for families of aging, veterans, special needs adults and those in rehab during times of transition. She understands what’s involved in transitioning any individual from their personal home to their next home and to the end of life. Her seasoned knowledge of available placement services, housing options, eligible benefits and payor sources, and community resources is endless. 

Please contact Craft LifeStyle Management for all of your transitional needs.