Tips to improve sleep habits as you age

An older man with a mustache, appearing to be in discomfort or snoring, rests in bed with his arm behind his head, alongside colorful abstract shapes in the image corners

Over time, it’s easy to develop sleep habits that hinder us from achieving a restful night’s sleep. Taking naps during the day, going to bed too early at night, or waking up too soon in the morning can disrupt our natural sleep patterns.

The good news is poor sleep doesn’t need to go hand in hand with ageing. By taking proactive steps to improve your sleep quality, you can enhance your physical and mental health, improve your mood, and increase your overall quality of life.

Get to know our top five tips to improve your sleep habits as you age and ways to implement them.

Tip #1 Maintain a consistent sleep schedule

Consistency is key when it comes to creating successful sleep patterns. Going to bed and waking up at the same time each day helps regulate your body’s internal clock (also known as your circadian rhythm). By sticking to a regular schedule that follows your body’s natural cycle, you can train your body to fall asleep and wake up more easily, promoting better overall sleep quality.

Tip #2 Create a comfortable sleep environment

Your bedroom setup can play a significant role in promoting a more restful, deeper sleep. A great place to start when setting up a comfortable sleep environment is with blackout curtains or a white noise machine which can help block out light and disruptive sounds. Nothing promotes comfort more than having a supportive mattress and pillows that align with your comfort preferences. This can help your body relax, especially if you have underlying physical health conditions. By keeping your bedroom cool, comfortable, quiet, and dark you can create a more optimal environment for sleep.

Tip #3 Establish a relaxing bedtime routine

Having a calm bedtime routine can signal to your body that it’s time to unwind and prepare for sleep. It’s best to avoid stimulating activities, such as watching TV or using electronic devices with bright screens, as they can interfere with your natural ability to wind down. Instead try incorporating activities that help you relax, such as reading a book, listening to soothing music, or practising gentle stretching exercises.  

Tip #4 Stay active during the day

Regular physical activity can be beneficial for overall health and improve your sleep quality. Moderate exercises like walking, swimming, or cycling can be great options to help prepare your body for sleep. Aim to complete your workout a few hours before bedtime to allow your body enough time to wind down before bed. Remember to consult with a healthcare professional for exercise recommendations that best suit your needs.

Tip #5 Seek professional help if needed

If you experience ongoing problems with your sleep cycle, consider seeking guidance from a healthcare provider or sleep specialist. They can evaluate your sleep patterns, identify any underlying issues contributing to your sleep difficulties, and recommend appropriate treatment options. This may include lifestyle modifications, cognitive-behavioral therapy for insomnia (CBT-I), or medications, depending on your individual needs. 

Improving your sleep habits as you age doesn’t have to be a daunting task. By following these five simple tips, you can work towards achieving a more restful night’s sleep your overall quality of life. Remember, consistency, comfort, routine, activity, and seeking professional help (if needed) are key components to improving your sleep habits. So, don’t let poor sleep quality hinder your overall wellbeing – take charge of your sleep and wake up feeling refreshed and rejuvenated each day. Your body and mind will thank you for it!

Would you like to know more? Read our article on common causes of sleep problems in seniors

Five common causes of sleep problems in seniors

Sleep Problems in Seniors: Causes and Solutions

Getting a good night’s sleep isn’t a luxury. It’s a necessity for maintaining your health and vitality as you grow older. So, why do approximately 48% of Australian adults report problems sleeping? From changes to your sleep architecture to medication side effects, several factors may be keeping you up at night. Thankfully, you don’t need to settle for disrupted sleep.

Grab a cup of chamomile tea, get cozy, and let’s dive in to the top five causes of sleep problems for older Australians.

#1 Changes in sleep architecture

On average, older adults wake up three to four times a night, which can prevent you from entering a deep sleep and rapid eye movement (REM) sleep. This change can cause feelings of tiredness throughout the day, as if you’ve spent most of the night awake or in a restless sleep. Even though we often experience less sleep at night compared to younger people, our sleep needs remain the same. In fact, the Sleep Foundation recommends adults of any age have approximately 7-8 hours of sleep per night. 

#2 Circadian rhythm shifts

Your circadian rhythm is the sleep pattern your body naturally follows. Although it’s normal for our circadian rhythm to shift over time, many of us ignore the signals our body sends us and go to bed later than necessary. Unfortunately, even if we sleep later, this doesn’t change our body’s natural wake-up call, which can lead to shorter, and more disrupted sleep cycles.

#3 Medication side effects

Certain medications, both over-the-counter and prescription, can interfere with sleep patterns and contribute to insomnia or disrupted sleep. Many older adults take multiple prescription medications for a variety of health conditions. Changes to your sleep pattern may be caused by individual medications, or they may occur when certain medications interact with each other. If you’ve noticed a change in your sleep pattern, especially if you are taking medication, it’s a good idea to discuss this with your doctor or healthcare provider.

#4 Health conditions

Your mental and physical health can significantly impact your sleep cycle. Chronic health issues such as arthritis, heart disease, or sleep apnoea can make it difficult to fall asleep or stay asleep throughout the night. These conditions often cause discomfort, pain, or difficulty breathing, and lead to a restless night. It’s important to address and manage these health issues to improve the quality of your sleep and overall wellbeing.

#5 Lifestyle factors

Lifestyle can have a huge impact on your natural sleep pattern. Factors like poor diet, lack of exercise, irregular sleep schedules, or high stress levels can all negatively impact sleep quality. 

Making small changes to improve your lifestyle, such as reducing caffeine consumption, eating a balanced diet, incorporating regular physical activity, establishing a consistent sleep routine, and finding healthy ways to manage stress can significantly improve your sleep patterns.

Would you like to know more? Read our article on tips to improve your sleep habits.

 

The Aged Care Volunteer Visitors Scheme (ACVVS)

The Aged Care Volunteer Visitors Scheme

The Aged Care Volunteer Visitors Scheme (ACVVS) is a vital initiative aimed at improving the well-being and quality of life for seniors in Australia. Managed by the Australian government, this program recognises the importance of companionship and social connection for older Australians.

Volunteers play a crucial role in the ACVVS. They generously devote their time to visiting aged care recipients, providing companionship and a friendly ear. These interactions foster meaningful relationships and alleviate feelings of loneliness and isolation that some seniors may experience.

To be eligible for the ACVVS, individuals must be aged care recipients who are at risk of loneliness or social isolation. This includes seniors living in aged care homes or receiving Home Care Packages. Additionally, volunteers should be willing to commit to regular visits and undergo relevant training and background checks.

The impact of this scheme goes far beyond the surface. It provides a platform for the sharing of stories, experiences, and wisdom between generations. The volunteers, often from various walks of life, learn valuable life lessons and gain a deeper appreciation for the contributions of older Australians to our society and culture.

Moreover, the ACVVS has been shown to have numerous positive effects on mental and emotional well-being. Studies have indicated that regular social interactions can lead to a reduction in stress levels and an increased sense of purpose and belonging.

The scheme not only benefits the senior participants but also enriches the lives of volunteers. It offers them an opportunity to give back to the community, learn from the wisdom of older generations, and develop valuable skills in communication and empathy.

By bridging generational gaps and fostering a sense of belonging, the ACVVS contributes to a more inclusive and compassionate society. It exemplifies the Australian government's commitment to ensuring the well-being of its senior citizens.

In a rapidly aging population, programs like the ACVVS are invaluable in creating a society where every individual, regardless of age, feels valued, supported, and connected. Through these efforts, we build a stronger, more compassionate community for all. The ACVVS stands as a beacon of hope, exemplifying the potential for positive change through simple acts of kindness and connection.

For more information on the program, go to the Aged Care Volunteer Visitors Scheme website.

For more information on your eligibility for a Home Care Package, go to the My Aged Care website.

Falls prevention and our ongoing wellbeing

Falls prevention and our ongoing wellbeing

As our bodies change, it’s important to recognise the shifting dynamics and challenges they may pose to our stability and balance. A significant issue that can impact us as we age is the heightened risk of falls. This risk is increased when factors including declining vision, impaired balance, and diminished mobility are combined with long-term medical issues.  

Falls are a pressing concern for seniors, with statistics revealing their prevalence as the leading cause of hospitalised injury and injury-related deaths among individuals aged 65 and over in Australia. Shockingly, in 2019–20, approximately 41% of hospitalisations for falls—totaling 54,600 admissions—were recorded for those aged 85 and over.  

However, we can take proactive steps to protect our health and reduce the chance of falling despite these obstacles. Here are some tips to help you consider how you can reduce your risk of injuring yourself by having a fall. 

Stay active

Regular physical activity can help us maintain strength, balance, and flexibility. Walking in the neighborhood, practicing Tai Chi in the park, or joining water aerobics classes at the local community center are excellent ways to stay active. 

  • Chair exercises: Simple movements like leg lifts, arm circles, and seated marches can be done safely at home or in a group setting. 
  • Yoga: Practicing yoga can improve balance, flexibility, and overall body awareness. 
  • Gardening: Tending to a garden provides a gentle form of exercise that can improve strength and flexibility. 

Home safety modifications

Conducting a thorough assessment of the home environment to identify potential hazards is crucial:

  • Placing non-slip mats or strips in the bathtub and shower. 
  • Installing handrails along staircases, hallways, and walkways provides seniors with additional support and stability. 
  • Swapping out standard toilet seats for elevated ones can make it easier for seniors to sit down and stand up.
    Ensuring that pathways throughout the home are clear of obstacles and clutter.
     

Occupational therapy support may be available under your Home Care Package to help you identify ways to reduce your risks around the home. Speak to your care partner to see if you’re eligible.

Vision and hearing check

Routine vision and hearing assessments are essential to identify changes quickly. Detecting and addressing issues like cataracts, glaucoma, or hearing loss promptly can improve awareness of surroundings and prevent accidents. For instance, scheduling an annual eye exam to update eyeglass prescriptions and checking hearing aids regularly for proper functioning can contribute to maintaining sensory function and reducing fall risk. 

Medication management

Regular medication reviews with your healthcare provider can help you identify any drugs that may increase the risk of falls due to side effects like dizziness or drowsiness.

Always follow prescribed dosages and avoid mixing medications without medical guidance. Remember to:

  • Organise medications in a pill organiser or consider a Webster Pack to avoid confusion. 
  • Set reminders for medication schedules using alarms or smartphone apps. 
  • Regularly review medications with a healthcare provider to identify any potential side effects or interactions. 

Nutrition

Nutrition plays a crucial role in maintaining overall health and preventing falls among seniors. A well-balanced diet rich in essential nutrients can support bone health, muscle strength, and cognitive function, reducing the risk of falls and promoting ongoing wellbeing.

By prioritising nutrition and adopting a well-rounded diet tailored to their specific needs, seniors can not only reduce their risk of falls but also enhance their overall health and quality of life as they age. 

Self-manage your Home Care Package

Self-managed Home Care Packages offer seniors greater control and flexibility in accessing the support they need to maintain their independence and safety at home. These packages empower individuals to choose the services that best suit their unique needs, including falls prevention programs, personal care assistance, and allied health services. 

Reviewing your care plan as your lifestyle and needs change can also ensure you make the most of your Home Care Package. Learn more about care plans here.

Are you new to Home Care Packages? Go to our Resources page to find everything you need to know about getting started.

Nutrition for senior Australians

Nutrition for Seniors

Sufficient nutrition is important for all Australians. However, for seniors the foods and drinks that create a healthy diet may be significantly different from when you were younger. Healthy eating doesn’t have to change that much with age, especially if you already have a nutritious diet. You simply need to be aware of your own specific nutrition requirements and adjust
your food choices, to enable your body to receive the nourishing food it deserves to maintain a healthy living.

Luckily there are plenty of useful resources outlining nutritional and healthy diets for all ages. The best place to find this
resource is at the Australian Dietary Guidelines website.

Australian Dietary guidelines:

  • Eat a wide variety of foods from the five food groups: plenty of colourful vegetables, legumes/beans; fruit; grain (cereal) foods, mostly wholegrain and high fibre varieties; lean meats and poultry, fish, eggs, tofu, nuts and seeds; milk, yoghurt, cheese or their alternatives, mostly reduced fat.
  • Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans: a standard serve is 500–600 kilojoules; for example, 65 grams cooked lean red meats or two large eggs.


  • Grain foods: a standard serve is 500 kilojoules; for example, one slice of bread or ½ cup cooked porridge. At least two-thirds of choices should be wholegrain varieties.
  • Milk, yoghurt and cheese or alternatives: a standard serve is 500–600 kilojoules; for example, a cup of milk or ¾ cup yoghurt.

The importance of healthy meals when you’re over 65

For seniors, you may find it difficult to get out to purchase groceries, or you may feel as though your appetite has reduced or disappeared. Health issues may also make it difficult to maintain healthy eating or enjoy eating. Try to see every meal and snack as a chance to give your body maximum nutrition (like vitamins, minerals, and fibre) – and as a social activity you can enjoy with others if possible.

If you require help with shopping, meal preparation or finding nutritional meals, make sure to bring up these issues with your care partner or call Trilogy Care 1300 459 190 to help you find a suitable solution.

Home modifications

Home modifications

When home modifications are required to improve your safety, accessibility, and independence within the home, they may be able to be funded from your Home Care Package.  Home modifications can also assist in creating a home environment that supports reablement and restorative practices.

It is important that modifications are only completed at your primary residence.  If your primary residence is rented or on a strata title you will also need to obtain consent from the property owner or operator, and a copy of this consent must be provided to us when requesting the modifications.

There are two types of Home Modifications:

Simple Home Modifications are primarily non-structural modifications and may include:

Complex Home Modifications are only able to be funded in some clinically justified circumstances and may include:

  • Lowering or removing shower hobs.
  • Changes to layouts or doorways for wheelchair accessibility.
  • Lowering kitchen benchtops.
  • Hand-held showers or sliding shower rails.
  • Replacing shower doors with weighted curtains.
  • Installation of threshold ramps or doorway wedges.

Requesting Home Modifications

There are four steps to follow when requesting home modifications.

Step One - Request an in-home functional assessment:

To request home modifications for funding from your Home Care Package you must first engage an Occupational Therapist (or other allied health professional acting within their scope) to complete an in-home functional assessment and write a comprehensive report containing their observations and recommendations.

Step Two - Source Quotes:

You must obtain a minimum of two formal quotes prior to entering into any agreement or contract relating to the proposed modification. The quotes must directly correspond with the recommendations and specifications provided in the report from your in-home functional assessment.

Both simple and complex home modifications must be completed in line with the 'Building Code of Australia' and the relevant State or Territory building regulations. Builders must be licensed to complete the proposed works and must hold the appropriate level of insurance.

Step Three - Obtain Funding Approval:

Once you have the professional recommendations and corresponding quotes, please contact your Care Partner to initiate the funding assessment. We will send you an online form to complete which will enable us to review your request in line with the intention and scope of the Home Care Package and your individual care plan and goals. We will let you know if there is anything further we need to allow us to consider the funding request.

As soon as we have finalised our assessment, we will communicate the outcome to you in writing.

Step Four - Enter Into A Contract

If the cost of the proposed modifications exceed $3,000 and you have received funding approval from Trilogy Care, the homeowner and the builder must enter an appropriate contract prior to any works commencing. The contract must set out all details of the works (specifications, fittings, fixtures, etc.), price, timings, materials, variations, and dispute mechanisms. We strongly encourage you to obtain professional advice before entering any build contract.

If the amount in the contract differs from the amount quoted to you, a funding re-assessment is required.

Step  Five - Commence Works:

Once Trilogy Care has confirmed that the contract between the homeowner and the builder is an acceptable form, we will confirm that works can commence. Invoices issued under the contract terms, which may include a deposit and progress payments, will be paid as received provided they are in accordance with the signed contract for the works.

In the event of any dispute relating to the delivery of the works the package recipient must contact Trilogy Care as soon as possible.

For more information navigating the Home Care Package program, contact Trilogy Care on 1300 459 190 or email info@trilogycare.com.au.

What is the Transition Care Program?

Transition Care Program

About the program

The Transition Care Program (TCP) is designed to help older people recuperate after a hospital stay to help you regain functional independence confidence. You can access TCP even if you have a Home Care Package (HCP) or Commonwealth Home Support Program (CHSP) services in place.

Orthopedic Doctor and Senior Patient with Walker at Nursing Home

Lasting up to 12 weeks, the program is funded to provide a range of tailored supports and can include:

  • Personal care.
  • Nursing support.
  • Allied health care: occupational therapy, physiotherapy, dietetics, podiatry, social activities and social work.
  • Case management.

These services can take place in your home, or a residential respite facility whilst any aids and equipment are being arranged for you to safely return home. A transition care coordinator will be appointed to help you set goals to get the best possible outcome.

What happens to my HCP during the program?

Although your Home Care Package will be 'on hold', you will keep accumulating your full subsidy (including any supplements) for the first 28 days.

Is there a cost for TCP?

Yes, there are some costs to receive TCP which will be discussed with you at the time of your assessment in hospital.

During a hospital stay, if you've been assessed as eligible for the Transition Care Program, it's important to inform your case manager so they can continue to support you while you receive the necessary care. They will also ensure you continue to accumulate your HCP funding so it is available to you when the program ends.

home visit care nurse

Why TCP is important?

This Transition Care Program assists people stay in their homes for longer. Avoiding the need for longer-term care, and delays seniors Australians moving into an Aged Care Home for as long as possible. The TCP helps senior Australians get back on their feet after a hospital stay.

Am I eligible for TCP?

To be eligible for the Transition Care Program, a person must undergo an ACAT assessment. Home Care Package recipients have already undergone this assessment. They may be eligible if it is an older person and:

  • Have been told they are ready to leave the hospital.
  • a patient in a hospital (public or private) including people receiving hospital services in-home.
  • the person would benefit from receiving TCP services for a short period of time.

A person may also be eligible if the person is to receive care or support services in their own home, they will have 48 hours from their date of discharge from hospital, to enter care.

© Home Care HQ 2022

Contact Trilogy Care today on 1300 459 190 or info@trilogycare.com.au for information on alternative care solutions while receiving Home Care Package funding.

Keeping an active lifestyle

Maintaining physical health and flexibility is important as we age. Consistent exercise brings a wealth of benefits to your body, as well as your cognitive health. This guide will assist you and your carers find exercises that maintain your wellbeing and independence, while also having fun.

Why is it important to keep an active lifestyle?

By keeping active, you are able to improve your health significantly. Exercising reduces the risk of developing various heart diseases, as well as preventing your current care needs from increasing. Some of the benefits of exercising regularly are:

  • Reducing risk of heart attacks & diseases.
  • Managing your weight better.
  • Lowering blood pressure & cholesterol level.
  • Increasing bone density, which can prevent osteoporosis.
  • Lower the risk of falls, and;
  • Recover better from accidents, or hospitalisation.

Exercising improves cognitive health, and mental health. Blocking out negative thoughts, increasing social interactions, and improve the length and quality of sleep.

Pre-Exercise Screening

Exercising does not have to be a difficult or rigorous activity. Any form of physical activity is beneficial and being active where possible improves mobility.

Before starting any exercise/program it is important to follow these steps to ensure you are safe while exercising:

  • Assess your current health and care needs - What medical conditions do you have, that can prevent you from exercising.
  • See your doctor to dictate what you can currently do.
  • Set out goals you want to achieve from exercising.
  • Determine what activities you can currently perform.
  • Identify what exercises you can do with a physiotherapist.
  • Review your diet and recognise if you need to make changes to it.

Pre-exercise screening is used to assess the potential dangers of exercising, and how to exercise with your current care needs.

Get Up Guide

Where do I start?

Guide Healthcare specialises in physiotherapy and has created video exercises for older people living with chronic health conditions and reduced mobility and designed for low impact, low intensity exercises.

Whilst these exercises are designed for older people, it is recommended to have someone (such as a family member or support worker) to guide and assist you.

The 'Get Up Guide' is a training program crafted for carers to assist them as they support their residents. Through daily exercise routines, the negative physical, social and psychological effects of isolation and inactivity can be prevented. Keeping older Australians, healthy, safe, and connected to the community.

Home Care Package recipients can focus on improving walking, managing falls risk, reducing pain, and rebuilding confidence.

© Get Smart Aged Care Consultancy 2022. All Rights Reserved

As a Home Care Package recipient, your Home Care Package funds can be used to keep you healthy, independent and help maintain your movement and mobility. Trilogy Care are partnered with Plena Healthcare, to assist our clients with improving their mobility through allied health and therapy services such as physiotherapy and podiatry.

Find out what services your Home Care Package can fund or contact us on 1300 459 190