The Importance of a Good Night's Sleep for Seniors
Health & Wellness
As you age, the odds of a sleeping disorder skyrocket. Learn about the importance of sleep as a senior, along with tips for getting a good night's sleep.
As people age, the odds of having a sleeping disorder rise dramatically. Many older adults either can’t fall asleep at night, wake up too often, or can’t breathe properly while trying to sleep. In fact, 40% of seniors struggle with serious health problems as a result of poor sleeping habits and a general lack of sleep.
What are the senior health problems that arise from not getting a good night’s sleep? And what can you do to help combat sleep deprivation? Look through this blog to get the information you need about seniors and sleep—along with ideas on how you can fix your sleeping habits before bedtime tonight.
What Constitutes a “Good Night’s Sleep”?
There’s a common misconception that seniors don’t need as much sleep as other adults, which has likely arisen due to the large number of seniors who struggle to get enough sleep. However, that's just not true. Seniors need the same amount of sleep as they did when they were younger. All adults over 20 years of age need somewhere between 7-9 hours of sleep per day.
Why Seniors Don’t Get Enough Sleep
The main causes of sleep deprivation in seniors can usually be linked to two different sources—insomnia or sleep apnea.
Sleep Apnea
Sleep apnea is a disorder that occurs when breathing patterns are interrupted during sleep. This limits the flow of oxygen to the brain, which in turn causes you to wake up in order to correct the breathing error. While there are certain groups of people who are more likely to have sleep apnea, it generally becomes more common as you age.
If you suspect you might have sleep apnea, talk to your doctor. They might be able to give you tips on lifestyle changes that will reduce your overall risk, or help you get a CPAP machine or other device that can help open up your airways.
Insomnia
Insomnia is a sleeping disorder characterized by an inability to fall asleep or an inability to stay asleep. Seniors often get insomnia from:
Side effects of medications needed for other health problems
Anxiety and stress about aging
Other health-related issues such as chronic pain
The Dangers of Sleep Deprivation on Senior Health
The number one danger of sleep deprivation is daytime fatigue , a condition that makes people extremely tired throughout the day—although they don’t fall asleep as a result of their sleepiness. Instead, they suffer from:
An inability to complete simple tasks
Memory problems
A lack of concentration
Lowered energy levels
A lack of motivation
Decreased interest in socialization
Irritability
Depression
In addition to daytime fatigue, sleep deprivation can lead to a number of other serious health issues like:
Heart disease
Stroke
High blood pressure
Obesity
Substance abuse
Early death
How to Improve Your Sleeping Habits
With sleep deprivation being such a dangerous issue for seniors to contend with, it’s important that immediate steps are taken to fix sleeping habits. Try avoiding taking sleep medication if you can—it can be expensive, habit-forming, and comes with its own side effects. Instead, use mediation and prescriptions as a last resort and first try natural ways to improve your sleep.
Create a Sleeping Routine
A nighttime routine can help signal to your brain that it’s time for bed, which is especially helpful if you struggle with insomnia. A routine can include things like:
Taking a warm bath before bed
Drinking a glass of water
Winding down with some light reading and relaxing music
Turning off all lights
Going to bed at a consistent time (and waking up at the same time each day)
Avoid Certain Behaviors at Night
Sometimes engaging in certain behaviors or activities before bed can hurt your chances of getting a good night’s sleep. Things to avoid before bed include:
Watching TV or using smartphones and other electronics
Eating heavy meals before bed
Drinking anything with caffeine or alcohol before you try and sleep
Drinking excessive amounts of alcohol during the day
Smoking right before bedtime
Exercising at night
Optimize Your Room for Sleep
There are simple changes you can make in your apartment and bedroom that can help you improve your sleeping habits, such as:
Making your room dark
Keeping the temperature cooler at nighttime
Taking electronics and TVs out of the bedroom
Creating a noise level that lulls you to sleep—usually either silence or a soft white noise
Removing distracting or unnecessary lights and sounds in your room
Using your bed only for sleeping, not for relaxing in during the day
It’s essential that seniors get to sleep at night, or you can risk coming down with some serious health problems. By being aware of how much sleep you should be getting and taking immediate action steps, you can improve your sleeping habits and get the right amount of rest as you age.