Around one-third of our lives is spent sleeping, which means consistent quality sleep is crucial to overall health and well-being, especially for seniors. But no matter your age, getting 7-9 hours of sleep every night is recommended so that you can adequately rest and rejuvenate your mind and body and avoid health problems.
The short-term effects of poor sleep can cause you to be irritable, have memory problems or be forgetful, feel depressed, and have more falls or accidents; however, in the long term, you may be at risk for much more serious health problems such as obesity, cardiovascular disease, and diabetes.Â
Sleep Problems and What Causes Them
It is not unusual for older adults to toss and turn in their sleep every once in a while, but knowing when it becomes a real issue is important. Fortunately, sleep problems are a common difficulty among elders because of their changing sleep habits. Some of the most common shifts in their sleep include waking up frequently at night or early in the morning, finding it difficult to fall asleep, only sleeping for a few hours, and getting a lower quality of sleep.
There are multiple sleep disorders your loved one may be suffering from – here are some of the most common:
- Restless Leg Syndrome – constantly having the urge to move their legs.
- Insomnia – finding it difficult to stay asleep, fall asleep, or sleep well at night.
- Sleep Apnea – breathing repeatedly stops and starts during sleep.
- REM Sleep Disorder – having vivid dreams and dream enactment behavior such as kicking, shouting, and punching.
- Circadian Rhythm Sleep Disorders – disrupted wake-sleep cycle.
- Periodic Limb Movement Disorder – limbs involuntarily move throughout the night while the elder sleeps.
If your loved one suffers from any sleep disorders listed above, there are a number of medical conditions and medications that could be the root cause:
Medical Conditions
- Alzheimer’s disease
- Parkinson’s disease
- Chronic pain, such as arthritis pain
- Cardiovascular disease
- Gastrointestinal conditions
- Neurological conditions
- Respiratory or lung conditions
- Unable to control the bladder
Medications
- Diuretics: commonly used for high blood pressure
- H2 blockers: used for GERD Or peptic ulcers
- Antidepressants
- Levodopa: used for Parkinson’s disease
- Corticosteroids: relieves pain from rheumatoid arthritis
- Antihypertensive drugs: lowers high blood pressure
Benefits of Quality Sleep
Prioritizing rest is key to successful aging due to the many benefits that it provides. The following benefits will improve both overall health and quality of life for older people:
- Improved mood; reduced depression, stress, and anxiety
- Strengthened immune system
- Reduced medication usage
- Increased concentration and memory
- Weight loss
- Help prevent Alzheimer’s Disease
- Increased alertness during waking hours
- Improved cardiovascular health
- Reduced risk of falling
- More engaged lifestyle
Sleep Tips for Seniors
Once you have a better understanding of where your difficulties sleeping stem from, you should focus on the things you can control to improve your sleep. Here are our tips to get better nights of rest:
- Sleep Schedule – wake up and fall asleep at the same time every day
- Napping – avoid naps in the late afternoon or evening, as they can keep you up at night
- Bedtime Routine – know how to relax and unwind before falling asleep; try reading a book, listening to music/sleep sounds, or running a warm bath
- Avoid Technology  – the light from TVs, phones, tablets, and computers all make it more difficult to fall asleep
- Environment – keep your bedroom at a comfortable temperature, reduce noise to make it as quiet as possible, avoid artificial light and use low-wattage bulbs, and ensure your bed is comfortable
- Exercise – release chemicals in your body that promote more restful sleep through activities such as swimming, dancing, walking/running, or cycling
- Diet – avoid large meals close to bedtime, limit caffeine and alcohol intake, and cut down on sugary foods
Home to Stay Can Help
Getting quality sleep is essential to get the most out of your latter years and maintain your health for as long as possible. The caregivers at Home to Stay know this and can help you or your senior loved one achieve better sleep by implementing the above tips in our clients’ everyday lives.
