8 Tips For Better Sleep
Along with the physical changes that occur as we get older, changes to 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 because sleep is a vital mechanism. It has the ability to restore energy levels and heal both physical and cognitive damage.
A regular sleeping pattern of 7.5–9 hours per night is recommended to help people function at their best. However, as we get older, a number of factors combine and make this harder to achieve.
The most notable change is a decrease in the levels of melatonin – the hormone that governs our sleeping patterns – within our bodies. Elderly people are also more likely to be woken up by health complaints or minor disturbances, and often have trouble falling asleep at the desired time.
With the right information and support, you can take steps towards helping your loved-one gain the amount of rest they need.
What are the benefits of a good night’s sleep? There are many benefits to a well-regulated sleeping routine; it can improve both overall health and quality of life. By encouraging your loved-one to speak with a healthcare professional and better regulate their sleeping pattern, you may be able to help them achieve:
Increased alertness during waking hours
Enhanced memory and attention span
Reduced medication usage
Reduced symptoms of depression
Improved cardiovascular health
Reduced stress and anxiety
Regulated appetite
Reduced risk of falling
A happier, more engaged lifestyle
How to promote a healthy sleeping pattern
Disrupted sleep often leads to older people spending longer in bed, or sleeping at intervals throughout the day to catch up.
By talking to a health professional with a view to removing or mitigating the causes of disrupted sleep, you can take tangible steps towards improving you or your loved one’s sleeping pattern and overall quality of life.
Common causes of disrupted sleep include:
Stress or trauma
Medication
Illness/physical pain (including sleep apnea, arthritis, osteoporosis, diabetes, acid reflux, restless leg syndrome and Alzheimer’s)
Unsuitable bed and/or bedding.
8 TIPS FOR BETTER SLEEP
Exercise - promote an active and regular daily routine that includes both physical and social activities
Bedroom Conditions - Ensuring the bedroom is quiet and dark (removing or restricting audible or visual distractions – turn off screens!) Keep the air maintained at a comfortable temperature.
Healthy Diet - encourage a balanced nutritional intake (including protein-rich foods with tryptophan, such as white meat, dairy or nuts/seeds)
Get Some Sun - optimise melatonin levels by getting adequate sunlight, using low wattage bulbs (where safe) and switching off all non-backlit screens one hour before bed.
Bedtime Routine - Stick to a regular sleep schedule, waking and going to bed at the same times each day
Reduce Fluids – Limit the use of stimulants (caffeine, sugar or alcohol) and avoid fluids about an hour or two before bed, especially those with a weak bladder history.
Unwind - try a soothing pre-bedtime routine, such as reading or meditating
Quality Bed - Ensure the bed and bedding is excellent quality, not too old and optimal for your age, size and individual needs. Consider a therapeutic bed if it’s time for an upgrade.
Safe Sleep for Older Adults
Try to set up a safe and restful place to sleep. Make sure you have smoke alarms on each floor of your home. Before going to bed, lock all windows and doors that lead outside. Other ideas for a safe night’s sleep are:
Keep a telephone with emergency phone numbers by your bed.
Have a lamp within reach that is easy to turn on.
Put a glass of water next to the bed in case you wake up thirsty.
Don’t smoke, especially in bed.
Remove area rugs so you won’t trip if you get out of bed during the night.
Tips to Help You Fall Asleep
You may have heard about some tricks to help you fall asleep. You don’t really have to count sheep—you could try counting slowly to 100. Some people find that playing mental games makes them sleepy. For example, tell yourself it is 5 minutes before you have to get up, and you’re just trying to get a little bit more sleep.
Some people find that relaxing their bodies puts them to sleep. One way to do this is to imagine your toes are completely relaxed, then your feet, and then your ankles are completely relaxed. Work your way up the rest of your body, section by section. You may drift off to sleep before getting to the top of your head.
Invest in an electric adjustable therapeutic bed with whole body vibration therapy.
Use your bedroom only for sleeping. After turning off the light, give yourself about 20 minutes to fall asleep. If you’re still awake and not drowsy, get out of bed. When you feel sleepy, go back to bed.