As we age we unfortunately face unique challenges that can affect even our most basic needs. One of these is sleep – for elderly people, achieving good quality sleep can be a struggle. Read on to discover the different difficulties elderly people face and ways to help improve their slumber for a better, more rested life.
1. Unraveling the Mystery of Elderly Sleep Perplexities
As we age, getting a good night’s sleep becomes more elusive. But why is that? What mystery must we unlock to once again enjoy peaceful, uninterrupted sleep? Here is what we know so far.
Changes in our Sleep Cycle
The sleep insomnia they experience can largely be attributed to a shift in our sleep cycle. One way we see this is through the stages of sleep. As we grow older, it takes us longer to achieve a deep sleep state, making it difficult to remain in it the entire night.
Impact of Diet and Exercise
Living a healthy lifestyle is essential for a healthy sleeping pattern. Studies suggest that regular exercise, in particular resistance training programs, can be beneficial for restlessness and improving sleep quality. Additionally, maintaining a balanced diet low in unhealthy fats can also have a positive effect on overall sleep pattern.
Environmental Factors
We know that what happens around us can impact how soundly we sleep. Factors such as noise, light exposure, and temperature changes, can disrupt our sleep. In turn, elderly people may be more sensitive to having these kinds of disturbances that can cause difficulty falling and staying asleep.
At the end of the day, the mystery of elderly sleep perplexities can be difficult to unravel. This is why it is important to take a comprehensive look at the factors that can contribute to disrupted sleep on a regular basis.
2. Unpacking Common Sleep Struggles in Elderly People
Good, quality sleep is essential for everyone, regardless of age. Unfortunately, old age often brings its own set problems to a good night’s sleep. While some of these struggles are unavoidable and come with age-related changes, understanding the common sleep problems in elderly people is the first step to finding a way to manage them.
- Painful Joints: Increased aches and stiffness in joints can be commonplace with aging, making it difficult to settle in one position for too long and thereby interfering with a good night’s sleep.
- Medication Interference: Regular medications taken to treat chronic illnesses in elderly people can also interfere with their sleep quality, causing insomnia, fatigue and irregular, poor quality sleep.
- Depression or Anxiety: Isolation, losses, and physical health issues can lead to depression or anxiety in elderly people. These feelings and their associated symptoms, sleep disturbance being among them, can ruin an elderly person’s sleep.
- Sleep Apnea: Happening mainly in aged men, sleep apnea disrupts sleep and decreases the quality of rest gained in sleep. It involves the individual snoring loudly due to the collapse of their airways, followed by a pause in breathing lasting up to a few minutes.
Elderly people have been found to have shorter sleep latency, meaning they take less time to fall asleep, but in general, elderly people suffer less deep sleep and more arousals during the night, leaving them feeling far more tired during the day. While there may be no perfect way to keep these sleep problems in check, certain lifestyle changes have been found to aid the elderly in finding better sleep.
3. Implementing Tactics to Support Healthier Sleep in the Aging
Proper sleep is essential for all ages, but especially important for elderly individuals. Without enough rest, an older person can easily be overwhelmed by grogginess and fatigue – two things that can sap them of the energy and motivation needed to be healthy and independent. Fortunately, there are simple tactics you can implement that can help your elderly loved one get the restful sleep they need:
- Establish (And Keep To) A Sleep Routine – Establishing and following a regular sleep schedule helps synchronize the body’s natural rhythms to promote healthy, consistent sleep. Try to designate a particular time to go to bed and get up every day and keep to it, even on weekends.
- Think About What’s Been Happening During the Day – Over-stimulation and disturbances in the afternoon can lead to difficulty falling asleep or poor sleep. Consider turning off the television or skipping the morning cup of coffee.
- Minimize Disruptions At Night – Good sleep starts with the right environment. To promote better sleep, try to minimize cell phones, televisions, and light from windows entering the bedroom. Help create a setting that encourages your loved one to melt into a relaxed, happy sleep.
- Use Soft Supports And Extras – Polarized glasses to block blue light, a weighted blanket, calming aromatherapy, and noise machines are all popular options that can help bring on more restful sleep.
By following these tips, you can help your elderly loved one get the proper sleep they need to be healthy and active. Better sleep leads to more energy, improved memory, and a better sense of overall well-being. Not to mention, better sleep will also save them from feeling exhausted and groggy throughout the day.
4. Exploring Tips and Tricks for Battling Poor Sleep Quality
Getting a good night’s sleep isn’t always easy. Fortunately, there are many ways to help battle poor sleep quality. From lifestyle changes to smart technology, here are four tips and tricks to improve your sleep.
- Establish a Routine: Try to go to bed and wake up at consistent times each day, even on weekends. Your body’s clock is used to this rhythm and will eventually begin to wind down when your usual bedtime rolls around.
- Limit Your Caffeine Intake: Your morning cup of coffee can make a big difference in your energy levels, however, too much caffeine can have a negative impact on your sleep quality. Try to stop drinking coffee after lunchtime to ensure you drift off that night.
- Avoid Napping: Naps can be helpful if you need a boost, but try to avoid taking them too regularly or too close to bedtime. This can disrupt your sleep schedule and make it harder for you to power down at night.
- Ditch the Electronics: The blue light emitted from electronics such as phones, tablets and TVs affects the quality of sleep. Try to put away all electronics at least 30 minutes before bed to ensure your eyes don’t strain and your mind has the chance to relax.
The quality of your sleep affects your ability to think, focus, and your overall health—so make sure you’re taking steps towards better quality sleep. With these tips in mind, you can help battle poor quality sleep each night and start feeling your best every morning.
5. Enjoying Healthier and More Restful Sleep in Old Age
Get Caught Up On ZZZs During Senior Years
As we get older, we’re more likely to experience sleep problems. These can range from having difficulty falling asleep, waking up throughout the night, and/or feeling unrested in the morning. Fortunately, there are ways to help improve your sleep quality as seniors.
1. Get Some Sun
Your body needs exposure to sunlight in order to maintain a healthy sleep-wake cycle. Go outdoors during the day for at least 20 minutes to let your body absorb some beneficial sunlight.
2. Avoid Stimulants Late In the Day
Coffee, tea, energy drinks, and cola can all lead to insomnia if taken too close to bedtime. Instead, swap your late-day caffeine fix for some herbal tea or decaffeinated coffee.
3. Stick To A Sleep Schedule
Going to bed and waking up at the same time every day keeps your body on a regular schedule and can improve your overall sleep quality. Make sure you’re getting at least 7-8 hours of restful sleep each night.
4. Practice Relaxation Techniques
Creating sun a relaxing environment in your bedroom is essential for restful sleep. Put your phone away; invest in noise-cancelling headphones if you live in a loud area. Practicing relaxation techniques such as deep breathing or yoga can also be helpful in preparing for sleep.
We hope that these strategies will help the elderly to battle sleep challenges and enjoy a restful, refreshing sleep each and every night. For those of us looking after elderly loved ones, these tips can ensure that we’re doing all we can to ensure they’re getting the rest they need. A good night’s sleep is the key to creating lasting memories with the ones we love.
