Along with the physical changes that occur as we get older, changes to our sleep patterns are a part of the normal aging process. As people age they tend to have a harder time falling asleep and more trouble staying asleep than when they were younger. It is a common misconception that sleep needs decline with age. In fact, research demonstrates that our sleep needs remain constant throughout adulthood. Insufficient sleep makes you grumpy and foggy. It’s also a big public safety hazard everyday on the roads, drowsiness can slow reaction time as much as driving drunk.

Lack of sleep can lead to a serious of health problems, including heart disease, stroke, high blood pressure and diabetes.

Sleep and the Older Adults

Insomnia and disrupted sleep in elderly people area common side effect caused by many chronic medical conditions such as arthritis, congestive heart failure, depression, and gastroesophageal reflux disorder. Respiratory disorders, such as sleep apnea, which cause disrupted sleep during the night, also become more common as people age. Other problems such as restless leg syndrome, which results in an uncontrollable need to move one’s legs while drifting off to sleep. Unfortunately, sleep problems in older adults often go undiagnosed and untreated simply because many people believe that sleep problems are a normal part of aging or that nothing can be done to help them sleep better. Thankfully, treating any underlying medical disorder can dramatically improve sleep.

Tips to promote a better night’s sleep

1. Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to achieve this goal.

Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body's sleep-wake cycle.

2. Create a restful environment

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

3. Limit daytime naps

Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.

4. Include physical activity in your daily routine

Regular physical activity can promote better sleep, exercise especially aerobic activity releases chemicals in your body that promote a more restful sleep but avoid being active too close to bedtime.

5. Socialization

The more fulfilling connections people have with others, the better they slept. People who are more socially isolated experience more nighttime restlessness and disruptions, even if they aren’t aware of their feelings of loneliness. If your retired, try volunteering, joining a senior group, or taking an adult education class.

6. Alcohol

Don’t consume alcohol before going to bed, it might seem that alcohol makes you sleepy but it actually disrupts your sleep.

7. Minimize liquid intake before sleep

Limit what you drink within a couple of hours before going to bed, to limit how often you wake up to use the bathroom. Avoid coffee, tea, soda and chocolate late in the day.

8. Sunlight

Bright sunlight helps regulate melatonin and your sleep wake cycles. Try to get at least two hours of sunlight a day. Keep shades open during the day or use a light therapy box.

Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.

If the loved ones in your family are experiencing deteriorating health and you feel it is time to consider professional help, we are here to listen and provide solutions. You don’t need to do it alone and asking for help in no way means you don’t care, this is in fact the exact opposite. Don’t hesitate to contact us for a consultation today.