Sleep deprivation is identified as a serious issue in today’s western society and it knows no age limit. Many seniors experience difficulty with both the amount and the quality of their sleep. Ongoing sleeplessness is not normal and is not healthy. Quality rest for seniors is essential for their physical and emotional well-being.
Physical Reasons for Poor Quality Sleep
There are often physical reasons for not being able to go to sleep in the first place or to wake up several times during the night.
- Pain such as arthritis, asthma, osteoporosis, or even heartburn.
- Prostate problems that results in frequently full bladders in older men.
- Undiagnosed disorders such as apnea or restless leg syndrome.
- Menopause symptoms such as hot flashes.
- Medications such as diuretics that might be disruptive.
Emotional Reasons
Seniors are usually experiencing major life changes such as retirement or physical impairments that can affect their sense of confidence and self-worth. Perhaps these changes also mean moving to a different residence or even to another city. It is a time when loved ones and friends the same age start to die. Over time, these changes can cause anxiety, sorrow, and a great deal of stress. These are definitely reasons for staying awake.
Lifestyle Reasons
It is so easy, especially after retirement, to get out of a routine. Irregular bed times, caffeine or alcohol consumption in the evening, or napping during the day all lead to sleeplessness. Some seniors stop their exercise routines, resulting in a sedentary lifestyle with too much sitting around all day.
Environment
A noisy, cluttered bedroom will not promote a good night’s sleep. Perhaps, it is a snoring or chattering pet. Sometimes, neighbors, traffic, or nearby commercial operations are so loud that the senior cannot block them out or become used to them.
Suggestions for Sleeping Better
If a senior has serious or ongoing problems with sleep patterns, it is important that she consult with her physician. A medical professional can ask questions, assess the situation, and perhaps order tests in order to eliminate or identify underlying issues. The senior might even be asked to spend a night in a sleep disorder clinic for monitoring. Meanwhile, there are a few common sense tips that might help.
- Sleep in a comfortable, quiet place. This might even mean moving to another room. Sometimes, earplugs or white noise in the background help.
- Have a regular bedtime. It is important to go to bed and wake up at approximately the same time every day. For example, heading off to bed after the ten o’clock news every evening.
- Establish a bedtime routine. This might be a warm bath, a cup of herbal tea, or a quiet hour reading.
- Avoid caffeine and other stimulants for the few hours before bedtime.
- Exercise regularly. Half an hour on a stationary bike or a walk with a neighbour releases chemicals in the body that promote restful sleep. Whatever the exercise is, it should be done early in the day.
- Be engaged with family, friends, and community. This includes family dinners, volunteering, or anything else that is active and mentally stimulating.
- Enjoy the sunlight. Spending time each day in the sunlight helps establish a day/night routine for the body.
- Do not lie in bed despairing that sleep is not coming. After 20 minutes, it is better to get up, engage in a quiet activity for a while and then go back to bed.
A senior who is having difficulty sleeping should also consult with home care staff, who can help to create the right environment for sleeping more soundly.
Source: http://www.retireathome.com
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