Reasons why seniors have trouble sleeping and steps that can be taken to help them.
Poor sleep and lifestyle habits can cause insomnia include going to bed at different times, napping during the day, and a poor sleeping environment, including too much light or noise. It can also alter your sleep patterns by spending too much time in bed while you’re awake.
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Why do seniors have trouble sleeping?
Your daily and nightly habits can affect your circadian clock system as well as how you sleep at night, many of these habits you may have learned as a child.
When using alcohol or recreational drugs, people may have trouble sleeping. It is also possible to cause insomnia through heavy smoking or drinking too much caffeine.
Restless legs syndrome is a clinical diagnosis.
Likewise, your sleep can be affected by working evenings or night shifts and not getting enough exercise. And a lot can cause you to lose sleep, even with the use of sleep medications.
Talk to your doctor if you’re anxious or depressed to see whether relaxation methods can help, or if medication could be helpful.
Elderly people tend to take medication to control and treat medical conditions; the amount and quality of sleep can be affected by these drugs.
- You should not exercise in the evening.
- Snoring affects more than 40% of adults.
- Insomnia is different, and the cause varies.
- Do things that calm you and relax your body.
It is vital to evaluate whether sleep duration, effectiveness, and timing are adequate when daytime sleepiness or sleep problems are present in older people. Apart from insomnia, decreased appetite and desire to engage might suggest depression.
Most sleep professionals find that they experience changes in sleeping patterns when people age. These include falling asleep, waking up frequently, getting less quality sleep and sleeping fewer hours.
Get a little exercise, and eat a healthy diet.
The concern is that they do not feel like they have slept much at all. This is despite sleeping for several hours each night and rarely experiencing significant daytime sleepiness or other symptoms of sleep loss.
They mistakenly believe that they take an unusually long time to fall asleep. Because they perceive their sleep as incomplete and fail to appreciate how long they stay asleep.
Seniors and the effects of insomnia.
It’s been observed that 44 per cent of older people experience at least a few nights per week or more of one or more night-time symptoms of insomnia. The highest rates of insomnia are found among women and the elderly.
Managing insomnia in the elderly can help improve health, but care must be taken when medications are used with seniors. Due to different psychological changes occurring with age, insomnia is more frequent in seniors.
A large meal before bed is linked with insomnia.
Identifying and treating other health conditions which may contribute to insomnia, such as depression, respiratory problems, and severe pain is also crucial.
Research suggests that depression is a significant risk factor for insomnia and could be why elderly people suffering from depression or anxiety are looking for treatment.
13 Ways to Solve Sleep Problems in Seniors
Circadian rhythms that help determine a person’s daily sleep-wake cycles are thought to undergo a “phase advance” with age, meaning the sleep phase starts earlier. From ages 18 to 81 or so, the average amount of nightly sleep only shrinks by about one to 1.5 hours.
Eating sensibly, maintaining a healthy weight and exercising daily enhance your nighttime sleep. Quitting smoking helps too, once nicotine is out of your system.
Depression, even so, can prompt long-lasting, chronic insomnia, often the consequence of more severe life events, perhaps losing a loved one or a divorce.
The risk of injury, such as falls, and other medical conditions such as diabetes, depression, cognitive decline and heart disease is also increased by severe insomnia.
Both in younger and older adults, cognitive behavioural therapy has been as effective. A mixture of cognitive behavioural therapy, medications, and lifestyle changes may be required to prevent and treat insomnia.
People should not get up too soon.
A mixture of cognitive behavioural therapy, prescription drugs, and lifestyle changes may be required to prevent and treat insomnia.
Luckily, research has shown it is possible to effectively treat insomnia, although it often requires a little time and resources. Thankfully, in adults, there are multiple approaches for treating insomnia.
Sleeping through the night is often troubling.
It can all help to go to bed at the same time every night, avoid the blue light before bed, and improve activity. Furthermore, before bedtime, people should plan relaxing night-time activities.
During the night, many seniors report waking up several times to urinate. This includes regularly waking up throughout the night but unable to go back to bed.
Stress and worry may be caused by getting older.
It’s common to wake up in the night due to achy joints and the need to use the toilet. During a single night, hundreds of limb movements may occur. Still, they really do not awaken the affected individual most of the time.
Usually, such leg jerks or kicks happen every 20-40secs. They can recur a few hundred times in the night, with each jerk possibly causing a brief awakening.
Because of pain from arthritis, an overactive bladder or perhaps an extreme sensitivity to sounds or temperature changes, it is common for older adults to wake up frequently during the night.
It is much more difficult for older adults to have that enriching, revitalising shuteye each night with various health-related changes.
You can be pulled instantly out of your dream cloud by inexplicable sounds from passing cars, night-owl neighbours, or clumsy partners.
Wind down for half an hour to an hour before bed.
It will help to retrain your body and allow you to stick to that schedule by having a routine and designating a set time to wake up in the morning and go to bed at night and stick with it.
To reduce a need to urinate during the night, avoid drinking fluids after dinner. This will help you relax, and add it to your nightly routine, find what works best.
Managing sleep problems in the elderly.
In the elderly, various reasons can cause insomnia, the most important of which are ageing and chronic painful diseases, particularly infectious and inflammatory diseases and cancer.
This common and troubling symptom of ageing is particularly pronounced in individuals with Alzheimer’s disease, often leading to night-time confusion and wandering.
Make sure you limit water intake before bedtime.
Irritability, stress, high blood pressure, and even severe health issues such as heart disease and strokes may contribute to insomnia. To relieve insomnia, health care providers can offer many solutions.
You may have been on medication for a long time, and you may have a lot of health problems that interact with each other and maybe your medications. But to ensure that the drug is helping and not causing harmful side effects, your health care provider should observe you.
How do you get an elderly person to sleep through the night?
Establish a regular sleep schedule. Go to bed and wake up at the same time each day. Be physically active each day, but exercise early in the day and no later than four hours before going to bed. Sleep in a dark, quiet, cool room (between 60 and 67 degrees Fahrenheit).
You have to understand the effects of ageing on health to address older adults’ unique needs. Throughout their lives, while some adults remain active, many become less active as they age.
At any point in time, 10-30% of adults have insomnia and up to half of people have insomnia in a year. More often than younger people, people over the age of 65 are affected.
Certain disorders cause involuntary motions, such as restless legs syndrome and periodic limb movement disorder. In obese individuals, some of these disorders are more common, so seniors need to maintain a healthy weight.
Carpet or thick rugs also help to reduce noise.
Instead of the complaint itself, treatment should address the primary problem. It can cause significant improvements in the quality of life and daytime functioning of the elderly.
They may suffer chronic health conditions and age-related changes as they grow older. Affecting their ability to do things that they enjoy and get a good night’s sleep.