How can old people sleep better?

When it comes to sleep, there is a common assumption that an elderly person needs less sleep than a young adult – but the truth is that sleep requirements will never really change once a person reaches adulthood. Regardless of whether you are an 80-year old senior or a 20-year old college student, the 7 to 9 hours of sleep are still required in order for you to function optimally during daylight hours.

That said, older adults face some interesting challenges in getting their sleep needs. In fact, a recent study by the NSF (National Sleep Foundation) found that 44% of older individuals tend to experience insomnia more than one day per week. This brings an interesting truth to light – sleep patterns will change as you grow older, while sleep requirements remain the same.

Some issues that older adults face include the increasing severity of sleep interruptions (and that is probably why your grandparent might get easily startled out of their sleep in case of disturbances), and there is less deep sleep. This leads to older people waking up earlier and more frequently, despite their best efforts to go to sleep. 

Why do sleep patterns change as you grow older?

Through the progression of your age, as you grow from infancy to teen years and adulthood, the patterns of sleep and your sleep needs will change – until you reach adulthood, when sleep needs do not change, but the patterns do.

The problem that old people experience is the increasing problem of getting high-quality sleep. Experts term this issue as ‘changes in sleep architecture’, which relates to the sleep cycle and the time you spend in a deep sleep. In older people, there is more time spent in lighter sleep stages that are not as recuperative and is easily interrupted.

While anyone can experience insomnia, the case is slightly unique for older people because they may struggle with other medical problems. Some consequences of insomnia in an older person can include:

• Cognitive problems – these include confusion and memory loss
• Drowsiness during daytime – there is increasing daytime fatigue and dozing off, which increases the risks of automotive accidents and falls.
• Issues with cardiovascular health – various studies have shown links between insomnia and cardiovascular problems like stroke and hypertension
• Irritability – lack of proper sleep can affect mood; which is probably why there is the stereotype of the ‘grumpy old grandparent’.
• Depression – sleep deprivation can easily lead to worsening or causing depression
• Increased risk of chronic illnesses – lack of proper sleep can easily lead to issues with the endocrine system, immunity, and metabolism.

Other sleep issues include:

• Snoring – this is likely due to the atrophy of the muscles that control the opening and closing of airways
• OSA (obstructive sleep apnea) – characterized by times of halted breathing while sleeping
• PLMD (Periodic Limb Movement Disorder) – the involuntary movement during sleep, leading to fragmented sleep
• Thermoregulation issues – throws off the sleep cycles.

Tips to manage sleep issues in older people

Talk to your doctor

There are numerous cases where sleep problems are a result of an underlying condition, so your doctor can help by looking at your medical history and seeing if there is any health condition already present.

If there is one, then there can be other treatments to manage it. For instance, using a PAP (positive airway pressure) device can help in managing sleep apnea, by preventing obstruction of airways.

Mental health counselors are also important, and your doctor can refer you to one if you are experiencing depression, which can affect sleep negatively.

Don’t run to sleep medication

Medication might be the first thing you think of when experiencing sleep issues, but they are not all cures for insomnia. Drugs tend to become less effective over time when you depend on them too much, and you will find it harder to sleep naturally over time.

Sleep medication might also interact negatively with other drugs you are taking, so ensure you talk to your doctor first.

Exercise

Doing regular exercise can help with a sleeping problem, so do it at least 3 hours before bed. It is also good to consult with a health professional to ensure the exercise is age-appropriate and helps any existing condition.

Avoid eating certain foods before bed

Even if you sleep in a comfortable Intellibed, you need to be careful with nutrition – especially before bed. This includes avoiding alcohol, spicy foods, and caffeine. If you are consuming them, go easy on the quantities, and avoid taking those 2 to 4 hours before bedtime to enhance your sleep.

Identify Other Issues That Interfere with Sleep

Aside from sleeping disorders, other factors like your bedroom environment affect your sleep. This includes your bedroom’s lighting, temperature, noise level, and the mattress you use. You can address these external factors by installing light dimmers or blackout curtains, adjusting the temperature of your AC or heater, turning off or on any noisemakers, and investing in a good mattress. Create a bedroom that is conducive to rest and sleep.

Many older adults, ages 65 and up, can suffer from the lack of ability to control their bladder or incontinence, which can interfere with sleep. People who have this condition may wake frequently for fear of soiling their bed. Wearing overnight incontinence protection pads can help people with incontinence feel more assured and get better sleep at night.

Conclusion

It is easy for older people to experience sleep challenges, but fortunately, there are ways you can manage the issue and get better sleep.