If you struggle to get to sleep at night, you are far from alone. According to the National Council on Aging, around 50% of older adults find it hard to fall and stay asleep. Yet, the link between the health of seniors and sleep quality is well-established.
Sufficient sleep is crucial for physical and mental well-being at all stages of life. Improving senior sleep quality is not easy, but it’s possible with the right guidance. Doing so could help you improve your overall well-being and live your best life.
In this post, we will take a deep dive into the impact of sleep on seniors’ health. We’ll also explore sleep tips for elderly people to help you get a good night’s rest every night.
Seniors and Sleep: The Challenges
We’ve always been told that we need 7 to 9 hours of sleep per night. Well, guess what? As we get older, our needs don’t change-achieving this goal just gets more challenging.
The National Institute on Aging notes that older people tend to sleep earlier and get up earlier than when they were younger. That’s fine – as long as you get the right number of hours.
Acute or Chronic Illnesses
If you are struggling with a long-term illness, getting a good night’s rest may be a major challenge. Some conditions that make sleep difficult include:
- Dementia
- Parkinson’s disease
- Respiratory issues, such as emphysema
- Prostate conditions
- Depression and anxiety
Pain and discomfort and the need for frequent urination can also make it a challenge to sleep through the night. However, your primary care physician may be able to recommend solutions tailored to your condition to help.
Primary Sleep Disorders
Some seniors face conditions that directly impact their sleep. These include:
- Restless leg syndrome
- Insomnia
- Obstructive sleep apnea
If you face one or more of these challenges, talk to your healthcare provider for support.
Social Changes
A study found that older adults who have a strong social network enjoy better sleep. If you have become increasingly isolated as you have gotten older, this could be impacting your ability to enjoy a good night’s sleep.
One of the benefits of living in a senior care community is being surrounded by friends and support 24 hours a day. Moving into a community could help you relax and get the best sleep you’ve had in years.
The Relationship Between Sleep and Health for Seniors
There is a clear link between senior wellness and sleep. Good sleep can support:
- Better mental health
- Better weight control, lower blood pressure, and reduced risk of stroke and heart attack
- Improved quality of life
- Reduced rates of cognitive decline
So, while it can be harder to get good sleep as we get older, never give up! The following tips can help you get the best sleep you’ve had in years.
Improving Senior Sleep Quality
There are several steps seniors can take to improve the quality of their sleep. Here are our top sleep tips for elderly people to get a refreshing night’s rest.
Set a Sleep Schedule
Try to go to sleep and get up at the same time each day as much as possible. This takes a little planning, especially if you’re traveling, but the results are worth the effort.
Avoid Napping
Having the time to take an afternoon snooze may seem like a perk of being retired! However, if you nap in the late afternoon or during the evening, you may find it harder to get a good night’s sleep. Try to stay awake and get your sleep in one session at night.
Develop a Healthy Bedtime Routine
It’s easy to get into the habit of watching TV until late at night and then trying to get to sleep. However, one of the best sleep tips for elderly people is to develop a relaxing bedtime routine. This can help your body and mind get prepared for a restful sleep.
Why not try:
- Taking a warm bath or shower at least an hour before bed
- Listening to relaxing music
- Reading a good book
However, as important as establishing a healthy routine is knowing what to avoid doing before bed.
Keep Tech Out of the Bedroom
Many of us love our devices and don’t want to live without them! However, TVs, computers, tablets, and smartphones emit blue light.
While this is helpful during the day, blue light has the potential to seriously disrupt our sleep. It disrupts when our bodies produce melatonin, essential for a good night’s sleep.
Also, what we read, watch, or listen to on our devices could disturb us. Upsetting news reports, horror movies, or other emotionally draining programming could send our minds racing and make it hard for us to relax and sleep well.
Avoid Sleep Disruptors
There are several things that, while enjoyable, can seriously disrupt your sleep. These include:
- Exercising within three hours of going to bed
- Eating a big meal shortly before retiring
- Drinking caffeine (found in coffee, tea, and some sodas) late in the day
- Drinking alcohol before bed
The last one can be tough. After all, alcohol makes us relaxed and may seem to help us get to sleep. However, alcohol actually makes it harder to stay asleep and get the refreshing rest our minds and bodies need.
If some or all of these things are part of your routine, why not try making a change? You may be delighted to find that your sleep improves and you feel better during the day.
Live Your Best Life at Hidden Meadows on the Ridge
We understand that the relationship between seniors and sleep can be complicated! That’s why our friendly staff at Hidden Meadows on the Ridge do all they can to make your life comfortable. Knowing there are caretakers on hand 24 hours a day can reduce your stress, helping you to relax and get a good night’s sleep.
Better sleep is just one of the many benefits you can look forward to at our Sellersville, PA, senior living community. Why not visit us to see what we have to offer? Click here to schedule a free tour today!
