According to the National Institutes of Health, older adults need approximately seven to nine hours of sleep a night in order to maintain overall healthy lifestyles. There is no dispute that as people age, disruptions in sleep patterns often occur. However, the thought that these disruptions are merely a normal part of the aging process is simply not true.
Although having difficulty sleeping is not caused by aging itself, the problem can result from underlying issues the elderly face as they age. A common cause of restlessness in older adults is waking to use the bathroom frequently, which could indicate an enlarged prostate in men and incontinence in women. Restless leg syndrome, heartburn, arthritis, cancer, heart failure, and lung disease can cause sleepless nights. Parkinson’s disease, depression, dementia, and certain medications can also deprive one of a good night’s rest. Napping during the day and caffeine or alcohol consumption could be the culprits. Also, spending more time indoors and less time in the sun can disrupt the circadian biological clock that regulates sleep-wake cycles.
Not getting enough sleep can cause seniors to become depressed and to be overly tired during daytime hours. Lack of sleep can also lead to an increased risk of falls, issues with attention and memory retention, and the prolonged use of night-time sleep aids.
No matter your age, a good night’s sleep is critical if you wish to age gracefully and maintain a high quality of life in your golden years. Well-rested people tend to be happier and have more energy than those who do not get enough sleep, and therefore, have a better outlook on life.
Sleeping well is crucial and tricks for doing so can be undertaken at any age. Here are a few tips Comfort Keepers recommend that will help you get a better night’s sleep:
• Avoid caffeine and alcohol consumption in the evening hours.
• Exercise every day and within your capability.
• Do not take naps, or limit them to 20-30 minutes early in the day.
• Spend some time every afternoon outside in the sun when possible.
• Limit intake of liquids before bedtime so you do not wake to go to the restroom.
• Try to go to bed at the same time every night.
• Develop a bedtime routine (washing your face, enjoying a cup of warm milk, reading for a bit) that will alert your body that you are getting ready to sleep.
Remember, sleeplessness is not caused by the aging process alone, and it is critical to rule out medical conditions that could be the problem. There are other causes of sleeplessness not listed in this article. If you are an older adult who is experiencing sleepless nights, it is important to consult your physician to properly diagnose a potential underlying cause. Diagnosis and treatment of disorders or medical conditions can significantly increase the amount of good sleep you get each night. Incorporating a few or all of our suggestions above in your routine may be all you need to not only help you sleep well…but also to live well. FBN
About Comfort Keepers
Cindy Harris is the owner of Comfort Keepers. With over 560 independently owned and operated locations, Comfort Keepers is a leader in in-home senior care to promote independent living. Flagstaff: 928-774-0888, 214 N. Sitgreaves St., Flagstaff, AZ