It’s common knowledge that seniors face a number of challenges as they get older. However, it might not be widely known that among those changes are varied sleep patterns. While it is usual for seniors to sleep less and wake up earlier, being unable to fall into deep sleep is not a natural feature of ageing. This is significant, as quality sleep is critical for both physical and mental health, influencing everything from memory and mood to immunity and cardiovascular function. With these things in mind, it’s essential for loved ones and home care to help seniors understand typical sleep issues and help them develop strategies to improve sleep quality in order to improve their overall well-being.
Why Sleep Changes with Age
Several factors influence sleep changes in seniors. First, as the internal “body clock” progressively adjusts, it causes seniors to feel drowsy earlier in the evening and wake up earlier in the morning. This is a phenomenon known as “advanced sleep phase syndrome.” Additionally, age-related health issues such as arthritis, heart disease, or diabetes can cause physical discomfort and interfere with sleep. Medications used to treat these illnesses may also have negative effects that affect sleep quality. Finally, depression and anxiety, as well as cognitive disorders such as dementia, can have an impact on seniors’ sleep habits and quality of life.
Common Sleep Disorders Among Seniors
Several sleep disorders are common among seniors, such as:
Insomnia: Insomnia is the inability to fall or stay asleep. This disorder can be frustrating, especially when seniors are exhausted and truly need to get a good night’s sleep.
Sleep Apnoea: Sleep apnoea is characterised by breathing disruptions during sleep, which commonly result in loud snoring and exhaustion during the day due to not getting a good night’s sleep.
Restless Legs Syndrome (RLS): This syndrome creates unpleasant sensations in the legs, prompting a need to constantly move them, which makes it difficult to relax and fall asleep.
REM Sleep Behaviour Disorder: Some seniors may physically act out their dreams, disrupting sleep and even causing harm.
Tips for Improved Sleep
While sleep issues can be unpleasant, home care and loved ones can help them develop certain habits and routines that can help improve sleep quality and make nights more restful. Here are a few strategies that might be worth trying:
Maintain a Consistent Schedule: Encouraging seniors to go to bed around the same time every night might help regulate their internal clock. This should be done even on the weekends.
Create a Relaxing Bedtime Routine: Explore calm activities that seniors might try before bed to see which work best for them. This might be reading, taking a warm bath, listening to peaceful music, or meditating.
Limit Daytime Naps: While naps can be rejuvenating, taking them too frequently or for too long might disrupt nocturnal sleep. If seniors can’t get through the day without napping, their naps should be limited to 20–30 minutes and not occur in the late afternoon.
Consider Light Exposure: Getting enough natural light during the day, particularly in the morning, can help seniors manage their sleep-wake cycle better. This can be done by spending time outside or trying light therapy.
Quality sleep is essential for healthy living at any age, but it is particularly important for seniors. With home care and loved ones by their side, they can develop habits and routines that help them get a better night’s sleep.
If you or an ageing loved one are considering home care in Spruce Grove, please contact the caring staff at Serving Hands Senior Care today. Call (780) 963-1516
Premiere Home Health and Senior Home Care services in Spruce Grove, Stony Plain, Devon, St. Albert, Edmonton, Onoway, Leduc, Parkland County and surrounding communities since 2016.
Sources:
https://stanfordhealthcare.org/medical-conditions/sleep/advanced-sleep-phase-syndrome.html
https://www.nia.nih.gov/health/sleep/good-nights-sleep
https://www.helpguide.org/aging/healthy-aging/how-to-sleep-well-as-you-age
https://casper.com/blog/aging-and-sleep
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