Memory loss and decreased cognitive function are common for many seniors. According to the Columbia University Irving Medical Center, around 22% of adults older than the age of 65 have mild cognitive impairment. It can be challenging to find ways to improve your cognitive function and brain health.
Improving your sleep quality and incorporating memory exercises for elderly individuals can help enhance your cognitive function. Memory exercises and sleeping may seem like two opposite activities. However, you can combine both of these elements to give your memory a boost, improving your cognitive abilities.
This article will cover our top cognitive activities for seniors. We’ll also discuss how these exercises and sleep can boost your memory retention.
The Role of Sleep in Cognitive Health for Seniors
A good night’s sleep does more for you than help you feel well-rested when you get up the next morning. The neurological processes that happen while you’re sleeping have a major effect on your brain health.
One of the main goals of sleeping is to consolidate the ideas and experiences that happened the previous day. Sleep also plays a pivotal role in memory retention, including enhancing some of the following aspects of your brain:
- Creativity
- Problem-solving
- Attention
Unfortunately, our sleep patterns change as we get older. For example, seniors have less slow-wave and REM (rapid eye movement) sleep. Having less slow-wave sleep may negatively impact memory consolidation in elderly adults.
On top of that, seniors are more susceptible to sleep disturbances and disorders. Not getting enough sleep can have many negative impacts on seniors, including:
- Difficulties with attention and memory
- Poor decision making
- Decreased mental processing speed
Explore Memory Exercises for Elderly Individuals
Taking care of your brain and performing certain mental workouts for the elderly can help you stay sharp. It can be challenging to be mentally active when you’re retired. You may not have the same social stimulation that you had in your youth.
There are certain memory exercises for elderly individuals that you can do to keep your brain functioning properly. These exercises don’t have to be complicated to help you reap the benefits.
Word Games
Word games aren’t only beneficial for improving your brain health. They can also help you exercise and increase your vocabulary. These types of games can stimulate the problem-solving areas of your brain while keeping your language skills sharp.
Some types of word games you may want to explore include:
- Word searches
- Crossword puzzles
- Scrabble
Memory Games
Memory games help seniors boost their cognitive function since they have to recall certain words, events, or other types of things. This stimulates their long and short-term memory.
For example, players need to remember different number placements and create strategies when playing Sudoku. This game enhances the following elements of your brain:
- Memory retention
- Focus
- Concentration
Jigsaw puzzles are another popular type of memory game. Players have to analyze colors and shapes, which improves their attention to detail and focus.
Card Games
Card games may seem like a recreational activity, but they’re anything but that. These types of activities help players exercise their brains while enhancing their memory. They also provide seniors with a way to interact with others.
Popular types of card games include:
- Bridge
- Solitaire
- Poker
Some of these games require you to predict your opponent’s actions while recalling your past moves. You also need to understand card layouts as you plan your next move.
How Sleep Enhances Memory Exercises
There’s a reason why so many seniors have puzzle books on their nightstands. Taking part in these stimulating activities before bed will enhance the benefits of these exercises.
Practicing memory exercises or learning before bed can maximize your brain’s ability to consolidate your memories while you’re asleep. Going to sleep each night without a plan isn’t enough. Maintaining good sleep habits and hygiene is essential to improving your memory retention.
Create a Consistent Sleep Schedule
Having a routine sleep schedule helps your body and brain get used to receiving the amount of sleep you need. We recommend going to bed and waking up at the same time every day, even if it’s the weekend. A fluctuating sleep schedule makes it challenging for your body to get into a rhythm of consistent sleep.
It can be difficult to make large changes to your sleep schedule. Slowly shift your sleep schedule by an hour or two until you adjust to your new schedule.
Maintain a Nighttime Routine
What you do before going to bed can have a major impact on how well you sleep. Following the same steps each night before bed can reinforce in your brain that it’s time to go to sleep. You should allow at least 30 minutes to wind down as part of your nightly routine.
Other tips for improving your sleep patterns include:
- Stay off tablets, mobile phones, and other devices
- Dim your lights
- Participate in meditation and other mental exercises
If you haven’t fallen asleep after 20 minutes, we recommend getting up to do something else. This can include stretching or reading. This helps reset your brain and hopefully makes it easier for you to fall asleep.
Cultivate Daily Habits
Your daytime habits are just as important as your pre-bedtime ones. What you do during the day can limit sleep disruptions and support your circadian rhythm. A few things you can do during the day include:
- Participating in mentally stimulating exercises
- Being physically active
- Getting daylight exposure
- Eating dinner early
- Cutting down on caffeine in the afternoon
Take Part in Stimulating Exercises at Meadowview Place Assisted Living
Coupling quality sleep with memory exercises for elderly individuals doesn’t have to be complicated. You can incorporate different memory exercises into your daily and nighttime routines to help increase the benefits of these activities. Living in a community that prioritizes wellness and your sleep patterns is important.
At Meadowview Place Assisted Living, we put pride in how we help our residents stimulate their minds and bodies. We’ve created a comprehensive activities calendar that ensures our residents have plenty of activities to partake in. Contact our office to learn more and to schedule a tour.
