Every individual needs a good sleep. A good night’s sleep not only helps you feel great but also affects your basic survival. People who enjoy 7 to 9 hours of uninterrupted, restful sleep every night have better physical and mental health than those who don’t.
Sleep patterns change over time and many older adults often get lesser or poorer-quality sleep than they actually need. Most of the people say their sleep patterns have changed with age. Nearly 50% of men and women over the age of 65 years reported at least one sleep problem. Many people develop insomnia or other sleep disorders as they age. Older people not only face difficulty falling asleep but also wake up more often at night.
Not getting a healthy sleep can lead to several problems in elderly adults. Seniors who have poor nighttime sleep are likely to develop memory and concentration problems, depression, and other health problems. They may have excessive daytime naps, more nighttime falls, and prescription sleep aids. Poorer quality of sleep is directly associated with a declined quality of life and can affect the life expectancy of seniors.
Most sleep disorders experienced by older adults are linked to existing medical conditions, environment, and medications. The most commonly reported sleep problem in senior individuals is insomnia which involves the inability to fall asleep or maintain sleep.
Insomnia is caused due to physical problems like heartburn, joint pain, frequent urination, constipation, diabetic neuropathy, sleep apnea, and restless leg syndrome. Environmental factors often impact the sleep of seniors like outside light or noise entering the room, sharing a bed with a restless or snoring mate, and others. This is particularly true for elders living in nursing homes or community centers. Seniors with dementia are more likely to suffer from sleep disorders caused by damage to their brain cells which affects their ability to achieve a good sleep.
Both men and women undergo hormonal changes as a part of their normal aging leading to changed sleep patterns including a natural decline in the production of a sleep-triggering hormone. Other problems like Alzheimer’s disease are also associated with sleep disturbances in senior people as it affects the way the brain functions. Certain prescription and over-the-counter medicines taken by the elderly also impact sleep quality negatively. Aging brings life changes, some being positive while others are really difficult to adapt to. Moving away from family, losing a loved one, suffering from a life-altering condition and other changes can cause stress, grief, and anxiety hampering sleep.
While the aging process and resulting changes and conditions are unavoidable, it is possible to make efforts to ensure the optimum quantity and quality of sleep for our elderly loved ones to help them feel better, stay healthier, and ultimately, live longer.
To develop healthy sleep habits in seniors, it is important to develop and maintain a regular sleep schedule, create a sleep-friendly environment, and minimize the use of sleep-disturbing items. With age, people find that their sleep schedules shift towards going to bed early and waking up early. While most seniors find it easy to match their daily schedule to their sleep patterns, it is important to maintain a regular pattern by going to bed and waking up at the same time every day. It helps combat conditions like insomnia and unhealthy sleep patterns and habits.
Certain medications, foods, and beverages that are known to affect sleep should be avoided. Seniors facing sleep problems should avoid consuming caffeinated products like tea, coffee, soft drinks, and chocolate 8-10 hours before going to bed as caffeine keeps you awake and causes frequent urination. They should also avoid eating spicy and fatty foods which can lead to sleep-disturbing indigestion or heartburn. They should also refrain from eating before bed because when the body digests food, it is not able to relax and cool down, thus hindering restful sleep.
To improve sleep habits, seniors should move all the electronic devices out of the bedroom like televisions and digital clocks. Computer and television screens can stimulate the brain through light waves, making it difficult for them to sleep. Try to make the room as dark as possible and the temperature low to help the body cool off and achieve a restful sleep. If you are having trouble sleeping due to certain prescribed medicines, you can talk to the doctor about the options available. People suffering from sleep disorders can keep a diary to find the cause of their problem. The diary helps identify the factors affecting your ability to achieve restful sleep.
Improving the sleep habits of elderly people can bring a plethora of benefits to their physical and mental well-being. People who get quality and quantity of sleep are less prone to serious diseases like high blood pressure, heart problems, obesity, and diabetes. Sleep patterns are directly linked to the immune system and weight. Sleep gives the brain a chance to optimize the body functions and struggling with a sleep disorder deprives the body of functioning at its best. This can eventually put the seniors at risk of serious illnesses impacting their longevity.
Incorporating good sleep habits and combating sleep disorders caused due to age and associated conditions can improve the overall health and wellness of seniors, boosting longevity and life expectancy. Not getting enough or restful sleep, on the other hand, can have adverse effects on health and longevity. Research suggests that sleeping for less than seven hours a night can affect the immune, cardiovascular, nervous, and endocrine systems negatively.
In short, sleep is the indicator of overall health, and changes in sleep patterns and habits should be addressed seriously to improve life expectancy. Dealing with sleep habits is certainly one of the most important parts of care and attention senior loved ones demand and should not be neglected.
