According to the National Council on Aging, seniors need just as much sleep as younger adults: 7 to 9 hours. Yet, senior sleep issues make a good night’s rest a pipe dream for many elderly people.
Challenges are not limited to sleeping through the entire night. Getting off to sleep is hard for some, while others can get to sleep but wake up easily. You may feel like you’re fighting a losing battle, but don’t give up!
In this article, we are going to discuss how restful sleep for seniors is possible. We’ll examine what makes it difficult and how healthy sleep environments and routines can help you get to the land of nod — and stay there!
Understanding Senior Sleep Issues
According to the Sleep Foundation, many seniors struggle to get good quality sleep. As we get older, changes can occur to our body’s internal clock that regulates our sleep patterns. The suprachiasmatic nucleus (SCN) controls our circadian rhythms, which regulate our bodies at various times of the day.
For example, our circadian rhythms affect when we feel hungry, alert, and sleepy. But as we age, our SCN ages, too, potentially putting our body clock out of sync.
Our SCN can also be affected by:
- Lack of exposure to daylight, which is common among seniors
- Changes in melatonin production
- Altered cortisol production
So, if you feel like your body is working against you, you may be right!
How Lifestyle Impacts Sleep
Seniors undergo one of the biggest lifestyle changes we will ever face: retirement.
Before, you had to get to bed at a certain time to be able to get up and work the next day. Without the pressure of a demanding schedule, your sleep-wake schedule may become disrupted.
Additionally, the Centers for Disease Control (CDC) reports that 11.2% of seniors experience anxiety. This can make it harder to enjoy healthy sleep.
How Health Affects Sleep
Many health conditions make it hard to achieve restful sleep for seniors, including the following:
- Depression
- Heart disease
- Diabetes
- Arthritis
- Conditions that cause chronic pain
The Sleep Foundation also notes that elderly people with more than one health condition are likely to report not getting enough sleep and having poor sleep quality. Medications prescribed for these health issues can also have a negative effect on your sleep.
It’s easy to be overwhelmed by these senior sleep issues. However, the following elderly sleep solutions can help you combat sleep problems and enjoy the benefits of getting the rest you need.
Sleep Environment Tips for Seniors
Restful sleep for seniors is more easily achieved in the right environment. Here are several things you can do to make your bedroom as comfortable as possible to help you get a great night’s rest.
Think About Lighting
Many of us struggle to sleep well if there is too much light. Many seniors benefit from having some light at night in case they need to go to the bathroom.
One solution is to block out external light using blackout curtains or fitted blinds. This will prevent street lights, security lights, and car headlights from shining into your bedroom and disturbing your sleep.
At the same time, invest in a dim nightlight. This can provide the light you need to move around safely without disrupting your sleep.
Noise control
If you’re a light sleeper, you may be easily woken by outdoor sounds. Consider getting a white noise machine or a simple pair of earplugs. These can help you block out sounds that could interfere with a good night’s sleep.
Keep It Cool
At night, most of us sleep better when it is slightly cool. WebMD advises setting the thermostat to between 60° – 65° Fahrenheit to get a restful night.
Upgrade Your Bed
Your bed and bedding should support your sleep, not work against you. If you’ve had the same bed for a long time or no longer find it supportive or comfortable, consider investing in a new one. First, do some research to find the best type of bed and mattress for your sleep style and health conditions.
At the same time, buy some high-quality bedding that makes bedtime feel like a treat. You’ll look forward to snuggling down in your luxurious bed, setting you up for a great night’s rest.
Avoid Electronics
Many seniors are just as fond of their smartphones or tablets as younger people. However, they emit blue light, so using them right before bedtime can disrupt melatonin production. Try to avoid using them for 30 minutes to an hour before bed.
Get Into a Good Sleep Routine
One of the most important steps in improving senior sleep is getting into a good routine. If you are not sure where to start, try out the following tips.
Consistent Sleep and Wake Up Times
Try your best to go to bed and wake up at the same time each day. This can help to regulate your body clock, which can get dysregulated with age.
Limit Naps
An afternoon snooze could make it harder to get a good night’s sleep. If you must nap during the day, keep them brief.
Go Outdoors
Exposure to natural light is very helpful for improving senior sleep. It helps regulate the SCN, as mentioned at the start of our blog.
Plus, getting some exercise in the fresh air can also help improve sleep quality, according to the National Institutes of Health (NIH).
Discover a Healthy Lifestyle at Country Club at Woodland Hills
Senior sleep issues can have a big impact on your quality of life. But if you choose to make your home at Country Club at Woodland Hills, you may find it a lot easier to get the rest you need.
Our Celebrations Activities and Events program helps our residents to stay active and get into the great outdoors. There’s always lots to do in great company. Our beautiful independent senior living accommodation and senior living cottages are the perfect homes in which to bed down for a restful night.
Come and see for yourself how relaxing life in our community in Tulsa, OK, can be. Schedule a free tour today!
