How seniors can sleep in a Better Way
Seniors often experience normal changes in their sleeping
patterns. Your loved one may sleep or wake up early or enjoy less deep sleep.
But, irregular sleeping patterns, waking up tired, and signs of insomnia may
not be a normal part of aging. Sleep can be important to your loved one's
physical and emotional health. Here are the tips which may help your loved one
to prevent age-related sleep problems and get a good night’s rest.
Tip No 1: Understand how sleep changes as you age
A senior's body may produce low levels of hormone so they
may experience a reduction in deep sleep. Your loved one may wake up many times
in the night or experience more fragmented sleep. Seniors might want to go to
sleep earlier in the evening and wake up earlier in the morning. Your loved one
may spend a longer time in bed at night to get the hours of sleep he or she
needs. Often, sleep changes are normal in seniors and don't show a bad sign. If
your loved one is managing a sleep disorder daily then there may be other
problems too. Your loved one may have trouble falling asleep even when he or
she gets tired. Seniors may feel irritable or sleepy during the whole day.
Tip 2: Identify underlying problems
Stress, depression, anxiety, medications, or traumatic
experiences may cause insomnia in seniors. There are some causes of insomnia or
sleep problems in seniors mentioned below:
Poor sleeping habits:
Drinking alcohol before sleeping or falling in front of TV are poor sleeping
habits. Make sure your loved one's room is comfortable, dark, and free from
noise. Seniors can create bedtime rituals to ensure better sleep.
Medications: Incontinence,
arthritis, asthma, diabetes, osteoporosis, nighttime heartburn, and Alzheimer's
may disrupt sleep. Take your loved one to a doctor to address any underlying
health issues.
Menopause and post
menopause: Hot flashes and night sweats may disrupt the sleep of senior
women. Sleep problems may continue for senior women in post menopause. Your
loved one may ensure a healthy diet and exercise which may ensure better sleep.
Lack of physical
activity: To promote good sleep, your loved one may exercise during the
day.
Stress: Traumatic
experiences like a death in a family may cause stress in seniors. Talk to your
loved one to enhance his or her mood.
Lack of social
activities: Social activities like family gatherings may keep your loved
one's activity level up. Social interactions may help seniors to prepare their
body for a good night’s sleep. You can suggest volunteering to your loved one
or take an adult education class. In this way, your loved one can increase his
or her social interaction with others.
Sleep disorders:
Snoring and sleep apnea may disrupt your loved one's sleep. Restless Legs
Syndrome (RLS) and sleep-disordered breathing occur in many seniors.
Lack of sunlight:
Seniors should try to walk or sit under the sunlight which may help them in
sleep-wake cycles. Your loved one may use a light therapy box if he or she does
not want to step outside the house.
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