Why Does Sleep Change as We Age?
As we age, our bodies produce less melatonin, the hormone responsible for regulating sleep. Other factors, such as medications, lifestyle habits, or health conditions, can also contribute to sleep disturbances. While occasional sleep troubles are normal, ongoing issues can affect mood, memory, and overall well-being.
Common Sleep Challenges for Older People
Here are some of the most common sleep problems older adults experience:
Insomnia: Difficulty falling asleep or staying asleep.
Frequent Nighttime Awakenings: Waking up multiple times due to discomfort, pain, or the need to use the bathroom.
Daytime Fatigue: Feeling sluggish or sleepy during the day, sometimes leading to naps that interfere with nighttime sleep.
Sleep Apnea: A condition where breathing stops and starts during sleep, often causing snoring and daytime drowsiness.
Restless Leg Syndrome (RLS): Uncomfortable sensations in the legs that make it hard to relax and fall asleep.
Tips for Improving Sleep Quality
The good news is that with a few lifestyle adjustments, you can improve your sleep and enjoy more restful nights. Here are some tips to help:
Stick to a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends! A steady routine helps regulate your body's internal clock and promotes better sleep.
Create a Relaxing Bedtime Routine
Engage in calming activities before bed, such as reading a book, listening to soft music, or taking a warm bath. Avoid stimulating activities like watching TV or scrolling on your phone, as the blue light can interfere with melatonin production.
Make Your Bedroom a Sleep-Friendly Space
Your bedroom should be a peaceful retreat. Keep the room cool, quiet, and dark. Invest in a comfortable mattress and pillows that support your body. If outside noise is an issue, try using earplugs or a white noise machine.
Watch What You Eat and Drink
Avoid caffeine, alcohol, and heavy meals close to bedtime. While a nightcap might seem relaxing, alcohol can actually disrupt sleep. Instead, opt for a light snack like a banana or a small bowl of oatmeal if you're a little hungry before bed.
Get Moving During the Day
A daily walk or gentle stretching can help you fall asleep faster and sleep more deeply.
Limit Naps
Short naps (20-30 minutes) can be refreshing, but long or late-afternoon naps might make it harder to fall asleep at night. If you need to rest during the day, try to keep naps brief and early in the afternoon.
Check Your Medications
Some medications can interfere with sleep. If you suspect your medication is causing sleep problems, speak with your doctor about possible alternatives or adjustments.
Get Sunlight During the Day
Exposure to natural light during the day helps regulate your sleep-wake cycle. Try to spend some time outside in the morning or early afternoon, or sit by a sunny window to help your body produce melatonin at the right times.
Talk to a Doctor if Sleep Problems Persist
If sleep difficulties continue despite making lifestyle changes, consult a healthcare provider. They can check for underlying health issues and provide guidance on treatments such as cognitive behavioral therapy for insomnia (CBT-I) or other sleep aids if necessary.
Ensuring safety throughout the night
Good sleep is a key ingredient for the overall health and well-being of everyone. Sometimes, when caring for a loved one who can’t sleep through the night or wanders around, it can negatively impact other people in the home.
We offer two types of Night Care, both of which are provided by a highly-trained and dedicated team of Care Experts working throughout the night. That way, the people who matter most to you can feel safe and supported, no matter what time of day it is.