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Promoting Sleep

LTC Nursing Assistant Trainer, August 11, 2005

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Studies indicate that much of the American population is sleep-deprived. Residents are among the many who have trouble falling asleep or keeping to a normal sleep schedule. The following are some tips for CNAs to help promote good sleep in their residents:

• Establish a regular bedtime routine. Following a bedtime routine is one of the best ways to promote sleep. Set a regular time for going to bed and follow a regular pattern in preparing for bed.
• Do not rush the resident. Rushing is stimulating. Most likely the time saved by hurrying patients to bed is spent in answering call lights later in the night.
• Provide soothing activity. Reading, listening to music, or watching television are good activities for either before or after the resident gets into bed.
• Encourage daily exercise. Exercise promotes a deeper level of sleep at night. However, exercise should be avoided for about two hours before bedtime because of its stimulating effects.
• Provide a bedtime snack. We often feel sleepy after meals, especially if they contain certain carbohydrates, such as those found in bread and pasta. Providing bread or warm milk before bedtime can help residents sleep more easily, because a chemical is released in the brain that promotes sleepiness.
• Avoid caffeine. The stimulating effects of caffeine can last for 10 hours or even longer, and some people find that even if they can get to sleep, caffeine causes them to awaken during the night. People also become more sensitive to the effects of caffeine and other stimulants as they grow older.

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