7 Suggestions To Improve Senior Sleep | Golden Years ADHC

7 Suggestions To Improve Senior Sleep By Easing Discomfort And Pain

by goldenUser ,November 10, 2022

7 Suggestions To Improve Senior Sleep By Easing Discomfort And Pain

Chronic pain is a significant cause of nighttime awakenings in older adults. Being up multiple times through the night to assist your elderly relative is exhausting. However, it’s frequently necessary to watch over them to ensure they don’t trip, wander off, or inadvertently damage themselves. Additionally, sleeping in a posture that doesn’t adequately support their body could add additional strain and exacerbate their pain. Your elderly relative will sleep more comfortably if their body is supported and aligned. And maybe that will lessen how frequently they wake up at night and how often you wake up. Considering that, Adult Day Health Care in ARCADIA might have some relevant answers.

These tips are an excellent place to start when trying to locate your older adult in a comfortable sleeping posture.

 1. For side sleepers  

  • To keep the head in a neutral (middle) posture and the spine aligned from the neck to the body, place good pillows under the head.
  • Add a pillow under the body, leaving room for the arm, to relieve strain on the lower shoulder.
  • To align the hips, pelvis, and spine, place a pillow between the knees or lower legs.
  • Add a pillow under the arm to relieve pressure on the upper shoulder.

2. For back sleepers

  •  Avoid placing too many cushions under the head to prevent the neck from bending forward.
  •  Underneath the knees, place a pillow or a leg wedge to maintain a neutral position for the lower back.

3. For stomach sleepers or degenerative disk disease

Although it’s generally not advised to sleep on your stomach since it strains your back, ingrained habits can be difficult to unlearn.

  • Use either no pillow or a very thin pillow beneath your head.
  • Put a small or medium-sized pillow beneath the pelvis or stomach.
  • One leg out to the side, slightly bent; place a pillow under this knee.

4. For general back pain

Following the advice in 1 and 2 above, it is recommended to sleep on your side or back to relieve back pain.

5. For those who prefer a reclining chair or for isthmic spondylolisthesis

It’s possible that some older adults might just prefer to sleep in a recliner. Another ailment that benefits from sleeping in a reclining position is isthmic spondylolisthesis, which affects the spine. One of the lower vertebrae slides forward and lands on the bone below it.

  • The pressure on the spine is reduced when you sleep in a reclined position.
  • A cheap alternative resembling a recliner chair’s shape is a bed wedge. A pricier choice to think about is an adjustable bed.

6. For herniated disk

The tips described for the second position on this list, the fetal position, are beneficial for back discomfort brought by a herniated disc. The vertebral area is made more accessible by sleeping curled up.

7. For general neck pain

Because they keep the neck and spine in alignment with the body, the back or side are the ideal sleeping positions for neck pain. Utilize the proper pillow height by adhering to the advice in 1 and 2 points in the list for back and side sleepers. The head is rotated to the side while sleeping on the stomach, which exerts pressure on the neck’s nerves.


Here, we have concluded some suggestions and tips that can help adults have a good, sound sleep without discomfort. If you are still looking for Community Based Adult Services, Golden Years is your answer.