Sleep Matters: A Guide to Healthy Sleep Habits for Seniors

Senior sleep patterns

With age comes change, and our sleep pattern is no exception. As we grow older, our sleep architecture shifts, which means we spend more time in lighter stages of sleep. Plus, our lifestyles are different, and we become more prone to illnesses that may require us to take medicine.

Medications can change sleep patterns. The usual suspects are beta-blockers, glucocorticoids, decongestants, antiandrogens, and nonsteroidal anti-inflammatory drugs. They inevitably result in short and broken sleep.

Managing common sleep disorders

Natural changes in sleeping patterns and the effects of medications aren’t the only contributing factors. There are over 80 underlying disorders that can significantly impact your sleep quality, such as:

• Insomnia: This acute or chronic condition is characterized by a struggle to fall and stay asleep. It may lead to impaired cognitive function, chronic pain, diabetes, and mental health disorders.
• Restless Leg Syndrome (RLS): This neurological disorder creeps up at night, triggering discomfort in the lower limbs and a compulsion to move them. It’s often described as aching, throbbing, or itching and can end up causing impaired memory, daytime sleepiness, and mood changes.
• Sleep Apnea: A common disorder defined by your breathing stopping for ten or more seconds while sleeping, usually noticeable due to loud snoring, followed by silence and then gasping. This results in daytime sleepiness and concentration problems and may lead to a stroke, high blood pressure, and coronary heart disease.
• Somnambulism: Also known as sleepwalking, this dangerous disorder’s main symptom is walking or performing actions while asleep.

If you’re experiencing recurring sleep issues, consult your physician to evaluate and treat the situation in the best way possible.

Creating an ideal sleep environment

Whether your sleep pattern changes or you’re suffering from a disorder, there are ways to minimize their impact on your life, such as improving your sleep environment. It’s one of the primary factors that can influence sleep quality and can be optimized with some simple tricks:

• Avoid using electronic devices and dim all artificial lighting as much as possible at least one hour before bedtime.
• Create a dark, cool, and quiet environment. White noise machines, noise-canceling earplugs, and eye masks may help.
• Ensure you have a good quality mattress, sheets, and pillows, as your comfort in bed can make a big difference and reduce back pain and sleep apnea.
• Avoid using your bedroom for any activity unrelated to sleep.
• Try sleep-inducing scents, such as lavender, which has calming effects.
• Keep the room clean and organized to reduce stress, and avoid leaving it cluttered and unorganized for too long.

Establishing a consistent bedtime routine

Another critical factor not to be overlooked is your bedtime routine. Inconsistent sleeping schedules, long and irregular naps, or eating heavy meals at night will have detrimental effects on sleep. It’s crucial to establish a consistent bedtime ritual, such as:

• Taking a bath or shower: This can relax the body and reduce anxiety and stress levels. However, avoid bath oils since they may render the tub slippery, increasing the risk of falls.
• Listening to music: Music can be a great source of meditation. Soothing music like serene piano compositions and classical music are recommended.
• Keeping a journal: Writing down your thoughts and feelings has been shown to reduce stress and depression, inevitably leading to better sleep.
• Setting a consistent bed and wake-up time: Sticking to a steady sleeping schedule helps your brain naturally anticipate feelings of tiredness as bedtime approaches.

Diet and lifestyle tips

The saying ‘You are what you eat’ is as accurate as ever, with your diet and lifestyle affecting different aspects of your well-being.

Studies show that a Mediterranean diet focusing on fruit and vegetables can increase the quality and quantity of sleep while enhancing overall health. As well as limiting the intake of salt and saturated fats, taking vitamin and mineral supplements can also help.

Eating late-night snacks or drinking caffeine or alcohol before bed can also hinder sleep. For example, while alcohol may relax you, it doesn’t make you sleep better. Drinking alcohol before bed disrupts your circadian rhythm, leading to a much longer light sleep phase, which means you wake up feeling tired.

Exercise for better sleep

Exercising is not only beneficial for your physical and mental health, but it’s also the most common natural remedy for improving the quality and duration of sleep. Results show that it can even improve chronic conditions like insomnia.

Each day, it’s a good idea to reserve some time for physical activity like:

• Walking: This simple yet effective exercise releases endorphins that can make you feel and sleep better.
• Cycling: You help both the environment and your health by riding your bike. Plus, there are specific bikes that make keeping active and healthy as a senior easy and safe.
• Yoga: This focuses on posture, breathing, and meditation. A Harvard University study shows that yoga improved sleep in more than half of the participants and can be done just before bedtime.
• Balance exercises: Essential for older adults, exercises to strengthen balance can both reduce the risk of falling and encourage a better night’s sleep.

Bear in mind that exercising as a senior can be more dangerous than when we’re young. So, make sure to have someone to resort to nearby in case of an accident. Another option is to use an on-the-go medical alert system, which keeps you company 24/7.

Mental health and sleep

Mental health is another factor that can affect sleep. Followed by anxiety, depression is the most prevalent mental illness among seniors and can sometimes lead to suicidal thoughts and even hypersomnia.

Diseases like Alzheimer’s and its medication can also profoundly change sleep patterns. As such, it’s essential to find strategies to manage these issues:

• Stay hydrated to improve brain performance and stabilize emotions.
• Engage in physical activity to reduce blood pressure and promote a good mood.
• Take a walk in nature to lower your cortisol levels and reduce stress.
• Reduce feelings of loneliness by spending time with animals and loved ones.

Time to get a good night of sleep

Sleep is essential for our well-being, and this is no less true for older adults. We become more susceptible to sleep disturbances as we age, and changes in our bodies, minds, lifestyles, and diet, along with potential disorders and diseases, all play a role in determining the quality of sleep.

While a lousy night’s sleep is a nightmare, it’s clear that understanding its origins can make it easier to find a way to fix it. Combining small lifestyle changes and strategies with professional help may quickly result in improvements to your sleep, helping you to enjoy the life you deserve.