First off, know that you’re not alone. Sleep problems are very common, especially among seniors and those who take care of them. As we age, the deepest stage of sleep—slow wave sleep—shortens and can even disappear completely from sleep cycles. So, the older you get, the more likely you are to wake up multiple times in a night.

Overall sleep duration shrinks as we age as well, with 70 year olds catching an average of just 6.6 hours per night. Here are a few ways you can make these hours of sleep as restful as possible.

Exercise: When you’re tired during the day, the thought of exercising can seem absurd. However, physical activity is one of the best things people of any age can do to help improve sleep quality. You don’t have to exhaust yourself with strenuous activity. Studies have shown that even taking a walk every day or stretching before bed can do wonders for your sleep patterns.

Limit nap-time: If you’re yawning by noon, it can be tempting to catch up with a mid-day snooze. But beware of the nap—it can start a vicious cycle where you end up stealing sleep hours away from the nighttime. Seniors in particular should try to limit naps to no more than 30 minutes during the early afternoon.

Cut back on the coffee: Even if you’re a regular coffee drinker, caffeine affects your body for far longer than you suspect. Try to limit your coffee intake to the morning hours. If you wake up several times a night just to go to the bathroom, cut down on liquids and snacks after dinner to reduce nighttime interruptions.

Sleep-friendly snacks: Absolutely need a nibble before you head to bed? Foods like bananas, toast, crackers, and oatmeal can do the trick. They’re rich in carbohydrates and potassium, which help produce sleep-inducing brain chemicals.

Create a zone: If your body is tired but your mind is keeping you awake, consider developing a relaxing night-time routine. This means setting aside time to let your mind slow down before sleep. Put away the bills, your schedule organizer, and your laptop for at least half an hour before you even get in bed. Likewise, make sure your bed and your sleeping environment are free from stressors—that means no sleeping with your phone by your pillow! Most people sleep best where it is cool, dark, and quiet.

Still having trouble sleeping? Consider contacting your physician with questions about sleep disorders. For more information about sleep disorders, sleep health, and sleep safety, visit the National Sleep Foundation’s website.

From everyone at AlmaVia of San Rafael, sweet dreams!

The holiday was first established in 1908 by Sonora Smart Dodd, who wished to honor her father, Civic War veteran William Jackson Smart, a single parent of six children. Today, the celebration of fatherly bonds often extends to grandfathers, uncles, brothers, male friends, and other important male figures and role models.

Around the world, people celebrate Father’s Day by exchanging small gifts and greeting cards, but different countries have a wealth of different traditions. In North Germany, groups of men often go hiking with small wagons of wine and beer, and see the holiday as an opportunity to party. In Thailand, Father’s Day is also set as the king’s birthday, and people wear the royal colors to celebrate.

Whichever way you choose to celebrate, this June, remember the men who have made a difference in your life by thanking them. Happy Father’s Day from all of us at AlmaVia of San Rafael!

Arthritis can take many forms. The most common type, osteoarthritis, is characterized by the breakdown of joint cartilage, usually due to general wear and tear. Rheumatoid arthritis, a condition marked by inflammation of the joint, is the second most common.

Arthritis can be debilitating. As the leading cause of disability in the United States, arthritis is actually a more frequent cause for limited activity than heart disease or cancer. The increase in prevalence of risk factors like obesity means that by 2030, an estimated 67 million Americans will have arthritis.

Arthritis is treatable. The various forms of arthritis are surrounded by pervasive myths about being untreatable, but arthritis is both preventable and manageable. Lifestyle changes like weight loss and exercise work as both prevention and treatment. Arthritis pain can be treated with medication, and with alternative therapies like hot and cold treatment, vitamin supplements, and meditation.

If a senior close to you struggles with arthritis, you can help them by learning about arthritis management. From movement therapy to arthritis-friendly products, there are many ways to ease pain and increase accessibility for those with the condition. Remember, one of the quickest ways to brighten someone’s day is to spend time with them! For more information about arthritis prevention and treatment, visit arthritis.org.

At AlmaVia of San Rafael, we do everything we can to make daily living easier for our residents who suffer from disabling conditions such as arthritis. Please call 415-491-1900 or visit AlmaViaofSanRafael.org to learn more about our services.

During reminiscence therapy, images, sounds, textures, tastes, and objects are introduced, and then dementia patients and their caregivers engage in conversation about their experiences. Here are some examples of reminiscence therapy “prompts” that not only get the conversation flowing—they can also bring your elderly loved one joy.

Toys
Don’t worry, you don’t have to go searching for your loved one’s long-lost blanket or doll. Any simple toy can help start the conversation. These toys aren’t used as playthings, but as objects that represent experiences in a person’s life. For instance, bring in a toy truck and all sorts of memories can be spurred—the time they helped a child play with one just like it, or the time they drove a life-sized one.

Music
Have you ever heard a tune from your teenage years and were surprised that you still knew all the lyrics? Music has deep emotional connections for us all, including those with Alzheimer’s. Hearing an old favorite song can have such a powerful effect on seniors, it’s become a form of therapy in its own right, especially for those in the advanced stages of Alzheimer’s.

Images
Looking over old family photos can be difficult, especially if your senior struggles with recognizing faces. Instead, look for images that don’t have specific personal significance, but are of familiar or important places. For instance, did your loved one enjoy going on beach vacations every summer when they were younger? Share a picture book about a beach trip, and watch their face light up.

Religion
For many seniors, religion is a matter very close to their hearts. Spiritual music, religious icons, and readings from sacred texts can be incredibly fulfilling for seniors with dementia who otherwise have difficulty connecting.

Nature
From the youngest to the eldest among us, we all have the capacity to be fascinated and awed by nature. You don’t have to take the senior you care for on a hike—you can always bring nature to them, in the form of leaves, textured bark or driftwood, pebbles, feathers, and more.

These are just a few suggestions for reminiscence therapy. Looking for more ideas? Consider each of your senses and the ways in which your own memories are recalled every day. Tasting a favorite treat, smelling a favorite flower, watching an old favorite movie, or performing a task that’s set in muscle memory, like kneading dough, are all experiences that won’t just potentially spark memories—they’re also enjoyable ways to spend time with your loved ones.

For more information about reminiscence therapy and the memory care services we provide at AlmaVia of San Rafael, call 415-491-1900 or visit almaviaofsanrafael.org.

Caregiver burnout isn’t like having the flu or a headache—caregivers don’t always notice it, even when they’re struggling deeply. Being honest with yourself and others is paramount. Look at the following signs, and consider whether you or a caregiver you know is reaching the point where they care too much.

Caregiving has become your identity.
If you’re the primary caregiver for a loved one, others might assume that you’re the go-to for all tasks. But the entire burden of responsibility can be too much for one caregiver to handle. No matter how much you enjoy caregiving, everyone needs a support system that will pitch in.

The rest of your life has faded into the background.
When was the last time you went out with friends? Or even heard from them? If your old circle feels miles away, it might be because you’ve turned them down so often, they figured you’re not interested. Don’t let your social life suffer in the wake of your caregiving.

You can’t remember the last break you had.
Likewise, if you can’t remember your last day off, you’re overdue. It doesn’t need to be a three week island getaway. Sometimes, a day off with old friends goes a long way in rejuvenating a tired caregiver. If you think you have no time for a break, for friends, or for hobbies, consider it a red flag. Everyone needs an outlet.

You’re feeling it—emotionally and physically.
Caregiving is tough, and no one expects it to be a breeze. But if you can’t remember the last time you felt happy, or even found some simple pleasure in your work, you’re at risk for caregiver burnout. Even if we complete the day-to-day tasks of caregiving, we’re unable to provide the compassion, patience, and connection that’s at the heart of caregiving, if we don’t feel compassionate, patient, or connected with ourselves.

Caregivers often feel guilty spending time on themselves rather than on their ill or elderly loved ones. Remember that part of providing the best care possible is taking care of yourself!

For information on how to avoid caregiver burnout, including services like respite care, call AlmaVia of San Rafael at 415-491-1900 or visit almaviaofsanrafael.org.

Each May, the Administration on Aging (AOA) sponsors this nationwide celebration of elders and all they give to our communities. This year, the theme “Unleash the Power of Age” focuses on recognizing the incredible achievements of older Americans across our nation.

Seniors in our community make immeasurable contributions to civic engagement and the creative arts, as well as keep our economy productive. Here are just a few ways in which older Americans actively engage with their communities:

- 52 percent of older Americans volunteer their time through unpaid community service. – In 2012, nearly 25% of adults aged 65+ were volunteers.
- 33 percent of adults age 55 to 79 participate in some kind of formal learning such as credential programs, work-relates courses, or courses for personal interest.
- By 2014, 41 percent of adults aged 55 and older will still be in the workplace.

This May, take some extra time to recognize and celebrate the seniors in your life, and the unique and wonderful ways in which they enrich their communities. At AlmaVia of San Rafael, we find great joy in sharing the successes of our residents. To learn more about our services, visit almaviaofsanrafael.org or call 415-491-1900.

Since 1908, when the holiday was proclaimed by U.S. Congress, Mother’s Day has been one of the most widely-celebrated holidays across the nation. Flowers, cards, and handmade presents are all exchanged to show appreciation, and mothers, aunts, grandmothers, and close female friends are all included in the celebration.

Whether they’re relatives, friends, or public figures that have inspired you, Mother’s Day is an occasion to thank and remember the women who’ve made a difference for you. Send a card, make a phone call, or visit the special women in your life, and let them know how important they are to you. For ideas for Mother’s Day activities in the Bay Area, visit SFGate’s list of Mother’s Day events.

At AlmaVia of San Rafael, we enjoy Mother’s Day as a celebration of our female residents and staff, and all they contribute to our community. Happy Mother’s Day!

To mark the occasion, many national cemeteries and memorials place an American flag on each grave. Across the country, a minute of silence, the National Moment of Remembrance, is observed at 3:00 PM, local time. Although the holiday is still largely a day of military recognition, many people also participate in the holiday as a day of general memory and visit the graves of relatives and friends, whether they have served in the military or not.

Take this opportunity to spend time with your loved ones and uphold the legacy of the men and women in uniform who have died while serving the United States. Almost every one of us, in particular the older veterans among us, have been touched by the loss of a loved one in the armed forces. This Memorial Day, AlmaVia of San Rafael recognizes these sacrifices and pays tribute to all the men and women who gave their lives for our country.

Before you visit, consider your senior’s routine. They may be most comfortable if you visit in the morning, or during a meal. Don’t be afraid to ask your senior or their living community ahead of time to ascertain when the best time would be.

If you feel self-conscious about how to act, take it one step at a time. Treat your visit as a gift to your senior, and don’t let any awkwardness slow you down. Your loved one may seem very different from how you remember them. They may look different, or act differently. This is okay. Go in with realistic expectations.

Once your visit has begun, focus on warmth and connection. Your loved one may not be able to carry complex conversations, and they might not recall special moments you’ve shared in the past. However, this isn’t the heart of your relationship. Greet them warmly, make eye contact, and communicate directly and openly. You can help create lasting impressions of comfort and happiness for your senior, simply by sharing some compassion and friendliness.

Special can be simple. Don’t worry about planning ahead with elaborate topics, trips, or entertainment. The visit should be easy and comfortable, rather than overwhelming. Sometimes items like favorite music, photographs, or a treat like tea or snacks can help you both focus on some simple enjoyment. Rather than going on a complicated trip, check if your senior wants to enjoy the spring weather in the community’s patio or garden. Consider timing as well. Short and sweet visits can often be more enjoyable and comforting to you both, rather than lengthy visits that can sap energy.

Remember—like everyone else, your elderly loved ones appreciate visits and reminders that you love and care for them. When you remind yourself that visiting your loved ones is about sharing moments of warmth and connection, the stress and uncertainty will melt away!

Visiting your senior loved one at AlmaVia of San Rafael is easy, and fulfilling for you both. For more information about our senior care services, visit www.almaviaofsanrafael.org or call 415-491-1900.

Too Much, Too Little
Everyone deserves a little indulgence, especially seniors who are retired and finally relaxing after long years of work. But if their house is full of pricy new appliances, furniture, art, or if they’re eating out often at the most expensive spots in town, they may be spending out of control. In extreme cases, a sudden change in purchases or expenses can be a sign of impaired judgment.

On the other hand, not all issues with senior finances are issues of overspending. If your loved one complains about not having enough money, or if they retreat and isolate themselves rather than spend money, pay attention. This may not be a sign that money is actually tight, but that the finances are just too much for them to navigate on their own.

Unopened Mail, Unanswered Calls
When you visit your loved one, are there piles of unopened mail lying around? Mortgage statements, credit card bills, even utilities and notices from Social Security can all be languishing in those piles. As seniors age, the monthly task of paying bills can become overwhelming, especially if money is scarce.

If you’re worried about your senior’s financial situation, see if you can look at their phone records, which sometimes appear on bills. If they’re having trouble, there will surely be calls from creditors, bill collectors, or services seeking back wages that have been forgotten by your loved one.

Mind & Body
Does the person you’re caring for seem forgetful or dismissive about cash? Do they open their wallet and are surprised that it’s empty? If this happens often, or if you see checks or pensions laying around without being deposited, they might be struggling with the focus and memory aspects of managing their finances.

Physically too, seniors may run into difficulties managing their money. For example, paying bills by mail can be difficult for those with arthritis, calling the bank can be frustrating for those with hearing loss, and if leaving the house is a chore, they may forgo trips to the ATM or the bank.

Know Your Scams
Unfortunately, older adults are particularly susceptible to scam artists and telemarketers. Some of these con artists specifically target older adults who appear vulnerable. If you see solicitations for investment schemes or timeshare vacation homes, or if your loved one speaks enthusiastically about new investments, it isn’t irrational to feel wary.

At AlmaVia of San Rafael, we understand that striking a balance between financial independence and financial security can be difficult for seniors and their loved ones. For more information on how we can help seniors manage daily living activities, call 415-491-1900.