Seniors and the Road to Quality Sleep

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Preventative Care | October 16, 2020

Seniors and the Road to Quality Sleep

Quality Sleep, Not Quantity for Seniors

Seniors and the Road to Quality Sleep – The older we get, the harder it becomes to get a good night’s sleep. Beginning in our late 20s, there’s a steep decline in the amount of deep sleep we get each night – and by the time we reach 50, that amount is reduced by more than half. For older adults (65 years of age and older), getting adequate sleep can be an even greater challenge. Even if they reach the recommended 7-9 hours each night (a metric that, despite popular belief, remains constant throughout all stages of adulthood), it may not exactly be quality sleep.

Consequently, seniors may fall asleep earlier than usual, wake up in the middle of the night, or suffer from insomnia – all of which can negatively impact quality of life. In addition to making them tired and irritable, lack of sleep can lead to issues with memory and an increased risk of falling. But what makes sleep deprivation so prevalent in the senior population?

Factors that Impact Senior’s Sleep Quality:

We know that sleep plays a significant role in the regeneration of cells, but there is much about the process that remains a mystery. What is known, however, is that sleep occurs in stages and patterns – what sleep experts refer to as “sleep architecture” – which includes light sleep, deep sleep, and REM sleep. The natural process of aging shifts this architecture so that there is more time in light sleep and less in deep, which is what causes older adults to wake up frequently throughout the night. This is also why they may find themselves napping more during the day. Adding to this, as we age our body tends to manufacture less of the hormones needed to regulate sleep, such as melatonin.

Ways to Improve Senior’s Sleep:

Although there are a number of factors that can influence a senior’s sleep quality, it’s important to remember that poor sleep is not a normal part of aging. Seniors who experience the symptoms of sleep apnea or severe insomnia should consult a physician or sleep specialist. However, seniors can also take steps on their own to regulate their sleep-wake cycle and get better rest at night.

Set a strict schedule and go to bed at the same time every day (including weekends)
Avoid napping throughout the day, if possible
Follow a daily exercise regimen, with approval from a physician
Spend time outside each day (at least 10-15 minutes) to receive some natural sunlight
Avoid caffeine and smoking 8 hours before
Avoid eating large meals or snacks before bed
Limit alcoholic beverages throughout the day, but avoid completely in the hours before bed
Make the bedroom a place exclusively for sleep, and ensure that the conditions are ideal for promoting quality sleep

Seniors and the Road to Quality Sleep | Comfort Keepers® Can Help

At Comfort Keepers®, we want to help preserve all areas of senior wellbeing. Our caregivers can help seniors follow the recommended steps that promote quality sleep and let the family know of any dramatic changes in sleep behavior. Contact a the Comfort Keepers Orangeville office today to learn more about our in-home care services.