Ageing causes several changes in our bodies almost every day. Some of the most significant complaints of people with growing age concerns around sleep, for example, the lack of sleep, quality of sleep, sleep cycle, how we sleep, etc. While the importance of sleep is often overlooked, older adults understand the issues of inadequate sleep and rest better as they face growing challenges with sleep. However, understanding the relationship between age and sleep can help senior citizens a lot.
In this blog, we will discuss the relationship between age and sleep, what the appropriate amount of sleep one needs is, the causes of insomnia, elderly sleep tips, and when to seek help.
How Does Ageing Affect Sleep?
Ageing brings many different changes to the body for several reasons. It means different factors such as lifestyle changes, medications, circadian clocks, and sleep disorders impact the sleep cycle and quality of an ageing person.
How Much Sleep Do Older Adults Need?
A common question people ask is, do older people sleep less? Many people wonder, especially about bedridden senior citizens, if they sleep too much. What the required amount of sleep is for seniors is quite confusing. Experts in geriatric care recommend 7-9 hours of sleep per night for older adults. However, a person’s sleep requirement largely depends on their fitness. While 8 hours is generally recommended for most adults, more may be needed for someone recovering from sickness. However, meeting the minimum requirement is often a challenge for the elderly, which then contributes to several conditions such as fatigue, mood swings, decreasing cognitive function, etc.
Common Causes of Insomnia and Sleep Problems in Older Adults
Insomnia is a common sleep disorder that makes it difficult for the patient to sleep even when the conditions are favourable. Sleep disorders such as insomnia are common in the elderly and can be caused due to various factors, such as:
- Medical Conditions—Critical medical conditions that cause constant discomfort may cause difficulty in sleep. Some examples are arthritis, chronic pain in any part of the body, respiratory disorders, and even diabetes, which can make falling or staying asleep difficult.
- Medications—Some prescription drugs can disturb sleep as side effects.
- Mental Health Issues—Anxiety, depression, stress, and other forms of mental health conditions can lead to insomnia.
- Sleep Disorders—Sleep disorders like sleep apnoea, insomnia, and restless leg syndrome are common among older adults.
- Lifestyle Changes—Retirement or old age changes schedule and physical activity, which influences sleep as it’s not as tiring and has rested before.
Sleep and Ageing: Causes of Insomnia in the Elderly
There can be several reasons for insomnia in the elderly, such as
- Hormonal Changes—The reduction in melatonin production with growing age can affect sleep.
- Frequent Naps—Naps during the day without exhausting physical activity may interfere with nighttime sleep.
- Poor Sleep Hygiene—Screen exposure, not following good sleeping habits, and caffeine intake before or late in the evening may affect sleep in older adults.
Seniors and Sleep: Tips to Improve Sleep Habits as You Age
Maintaining good sleeping habits is essential for good sleep quality. While everyone across ages needs to maintain good sleeping practices, here are a few tips to improve or maintain good sleep quality even as you age:
1. Follow a Fixed Sleep Schedule
Following the same sleep schedule regulates the circadian clock, which ensures that the body falls asleep at the right time.
2. Create a Relaxing Night Routine
Create a nightly routine that includes relaxing practices and no screen exposure. This will help the body calm down and easily go into resting mode. Activities like light stretching, meditation, and reading can be helpful.
3. Set a Sleeping Environment
Make your bedroom a no-screen zone, and keep it dark, cool, and free from noise. Keeping the room clean and making the bed clean with organised mattresses and pillows can also be very helpful.
4. Exercise Regularly
Exercising and physical activity have many benefits, including improved sleep quality. Make walking or yoga a part of your everyday routine. However, do not do heart-pumping workouts closer to bedtime.
5. Control Diet
As you age, it becomes difficult to digest heavy meals for your body. Hence, it is recommended to keep dinner light but nutritious. Also, you should avoid caffeine and alcohol in the evening.
6. Manage Stress
Stress may be a contributing factor; practice guided or unguided meditation and gentle stretching to clear your mind of anxiety and sleep.
7. Sleep Aids for the Elderly vs. Therapy
After an age, general doctors easily prescribe sleeping aids to people complaining about sleep. However, the medications cause dependency on them, and regular use comes with side effects. Instead, seeking therapy can not only be a healthier solution but also a sustainable one for the long run.
Sleep Tips for Adults: When to Seek Professional Help
We have shared a few tips above to help improve sleep quality and make falling asleep easy. However, if the problem persists even after doing everything, it’s important you seek professional help. Reach us at Olive Elder Care.
Sleep and Older Adults—Geriatric Care & Support at Olive Elder Care
We at Olive Elder Care specialise in geriatric care and understand every problem they face and their root causes. We know the solutions. Our experience allows us to tailor-make solutions for the aged person depending on the cause of disturbed sleep. Our counsellors, therapists, and care team support eldercare with compassion and expertise with a holistic approach, keeping health a priority. Reach out to us today for a good night’s sleep.
Frequently Asked Questions
Why do older adults wake up so early?
Waking up early can happen because of a habit followed from an early age, or it may be because of a change in the circadian clock. Sleeping early may also cause them to wake up early.
Is daytime sleep for seniors normal?
It is normal to take naps during the day, and it can also benefit mental health. However, long naps can make sleeping difficult at night as the body is well rested.
How can seniors fall asleep faster?
Following a night routine that includes fixed time, no screen exposure, relaxation techniques, regular moderate exercise, and a soothing sleep-friendly setup helps you fall asleep faster.
Are natural remedies effective for senior sleep issues?
While herbal teas and aromatherapy may help, it’s always safe to consult a doctor before trying anything new, as some remedies may make the medical conditions of an aged person worse.
