Common Sleep Challenges for Seniors
A sleep disorder or other medical condition may contribute to your tiredness if you experience consistent sleeplessness despite your best efforts to unwind.
The following sleep challenges can pose a problem:
Insomnia: The sleep disorder makes it difficult to fall or stay asleep. It’s common in people 60 and older and can negatively impact your overall quality of life.
Sleep apnea: If you have sleep apnea, you stop breathing for short intervals while you’re sleeping. That could result in loud snoring or gasping, which disturbs your sleep cycle. The condition typically requires breathing devices and lifestyle changes.
Alzheimer’s disease: The confusion and emotional discomfort caused by Alzheimer’s disease may make it difficult to rest. Night wandering is also common and affects your sleep-wake cycle.
Chronic pain: Perpetual physical discomfort often results in a more active nervous system, making it hard to get comfortable and fall asleep. Pain can also impede your ability to fully enter the deep sleep your body needs.
Restless leg syndrome: The persistent urge to move your legs might make you feel jittery, keeping your body in a state of awareness and preventing sleep.
Senior Sleep Tips
Maintain a Consistent Sleep Schedule
Try to go to bed and wake up at the same time each day, even during the weekend. That consistency helps regulate your internal clock, allowing it to recognize when it’s time to sleep. Begin your nighttime routine to signal your mind and body that it’s time to wind down, even if you don’t feel tired. That could include listening to soft music, taking a bath, reading a book or stretching.
Create a Sleep-Friendly Environment
Lights and sounds can trigger wakefulness, so a quiet, dark room is the ideal sleep environment. Your body temperature drops during sleep, so keep the ambient temperature between 60⁰ and 70⁰ Fahrenheit. If you sleep with a snoring partner, live next to noisy neighbors or contend with streetlights, earplugs and sleep masks come in handy.
Avoid blue light from your phone, tablet, computer and TV as it interferes with your body’s ability to produce the sleep hormone melatonin. Limit your use of electronics an hour before bed and switch to activities like journaling or reading.
Engage in Regular Physical Activity
Consistent aerobic exercise releases chemicals that your body needs to promote restful sleep. Moderate physical activity for at least 30 minutes a day can ease joint discomfort and boost energy levels during the day. Swimming, dancing, cycling and brisk walking are simple methods for raising your heart rate and getting your blood pumping.
Eat and Drink Strategically
Eating a large meal before bed can lead to discomfort, so have dinner at least three hours before you go to sleep. Avoid sugar and caffeine in foods and beverages such as coffee, tea, soda and chocolate. Minimize water consumption, too, as drinking lots of liquid may result in frequent nighttime bathroom breaks.
Limit Daytime Naps
If you sleep during the day, keep naps to 15 to 45 minutes in the early afternoon. Taking long snoozes in the evening may cause grogginess and throw off your sleep cycle at night. Participate in engaging activities and social interactions to wake your brain up if you’re still tired after a nap.
Manage Stress and Anxiety
Worry and anxiety make it difficult for your mind to unwind and focus on sleep. It’s important to find productive ways to manage your stress so you can enjoy restful slumber. Mindfulness, meditation and breathing techniques are effective ways to calm your mind and body. If you have concerns keeping you awake, try journaling your thoughts or discussing them with a loved one before you go to bed.
Embracing Healthy Sleep Habits in Senior Care
Whether you struggle with insomnia or occasional sleep disruptions, the dedicated team at Embassy Healthcare can help you find effective ways to get a full night’s rest. Learn about our assisted living and skilled nursing communities and schedule a tour of one of our facilities.