Sleep, a vital component of human health, affects both physical and mental health. But as we get older, our sleep habits frequently alter significantly. Changes in sleep duration, quality, and timing are common in seniors and these changes can harm their general health and quality of life. Home care providers can help seniors understand these changes and provide them with coping mechanisms to help them get better sleep.
Understanding Changes in Sleep Patterns
A number of elements play a role in how seniors’ sleep patterns change, including the following:
Changes in the Circadian Rhythm: The circadian rhythm, which is the body’s internal clock, controls the cycle of sleep and wakefulness. This rhythm may change with age, resulting in earlier morning wake-up times and earlier evening drowsiness.
Health Issues: Chronic illnesses like arthritis, heart disease, or respiratory disorders are more common in seniors and can cause sleep disturbances. Furthermore, as people age, disorders like restless legs syndrome and sleep apnea become more common, which negatively impact the quality of their sleep.
Medication: Many seniors take medications for a range of health conditions, some of which can have side effects that make it difficult to fall asleep. Additionally, some medications have the potential to induce sleep disturbances, insomnia, or daytime sleepiness.
Coping Mechanisms for Better Sleep
Even though seniors frequently experience changes in their sleep patterns, there are some tactics they can use to enhance the quality of their sleep and their general well-being.
Home care can help them explore the following coping techniques to see what works best for them:
Create a Regular Sleep Schedule: This one seems obvious, but by keeping a regular sleep schedule, seniors can support the body’s innate circadian rhythm. To encourage better sleep habits, seniors should try to go to bed and wake up at the same time every day, even on the weekends.
Establish a Calm Bedtime Routine: Before going to bed, doing soothing activities can help the body recognize when it’s time to wind down. Seniors who want to relax before bed may include things like reading, light stretching, or relaxing music in their routine.
Establish a Cozy Sleep Environment: It’s important to ensure the bedroom is quiet, dark, and cool so that seniors can sleep well. Loved ones and seniors can explore the best mattress and pillow options as well as ensure the bedding is conducive to better sleep. Also, seniors might want to use a sleep app or have a fan in the room to create white noise.
Limit Stimulants and Electronics: Because alcohol and caffeine can disrupt sleep, seniors should steer clear of using them right before bed. Also, since smartphones and tablets emit blue light, using them right before bed can interfere with the body’s normal sleep-wake cycle.
Speak with a Medical Professional: Seniors should speak with their healthcare provider if their sleep issues don’t improve after attempting these solutions. A medical professional can assess underlying medical issues, go over prescriptions, and, if necessary, suggest additional interventions like cognitive-behavioral therapy for insomnia (CBT-I) or sleep studies.
Although altered sleep patterns are a typical part of aging, seniors’ quality of life need not suffer as a result. Seniors can enhance their general well-being and quality of sleep by understanding what things can lead to these changes and putting useful coping mechanisms into practice. With home care and loved ones by their side, seniors can sleep soundly despite changes to their sleeping patterns.
Sources: https://myhealth.alberta.ca/Health/Pages/conditions
https://www.helpguide.org/articles/sleep/how-to-sleep-well-as-you-age.htm
https://familydoctor.org/https-familydoctor-org-sleep-changes-in-older-adults/