As we age, our relationship with sleep naturally shifts. The nights becoming lighter, the interruptions more frequent, and the wake-up times earlier. The conception that seniors need less sleep is false. Despite age, experts recommend 7 to 9 hours of sleep to maintain optimal cognitive function, emotional balance, and physical health.
Poor sleep habits in the elderly population are not inevitable parts of aging. It is a significant health indicator that is often linked to chronic pain, medication side effects, or conditions such as sleep apnea. Properly addressing these issues is crucial. With chronic sleep deprivation, there are serious consequences, including an increased risk for falling, accelerated cognitive decline, memory issues, and a higher susceptibility to cardiovascular diseases.
It is important to prioritize sleep hygiene. Maintain a consistent sleep schedule. The environment in which you sleep is just as important as well. Optimizing this area by increasing daytime light exposure can help seniors achieve restorative rest and improve their quality of life.
According to a survey conducted by the National Sleep Foundation, 30-39% of older adults reported having difficulty sleeping. It’s common to take longer to fall asleep and frequently awake during the night; however, it is important to note the quantity and quality of your sleep.
Aside from being sick or in pain, making it hard to sleep, there are other reasons that could contribute to poor sleep habits, such as certain medications or emotional experiences, i.e., losing a loved one. Take care to talk with your healthcare professional if you are experiencing poor sleep. For instance, excessive sleepiness during the daytime could be a sign of obstructive sleep apnea (OSA), cognitive impairment, or cardiovascular issues.
With OSA, there could be a feeling of weight on the upper chest and neck that can contribute to blocking the flow of air. The most common complaints are drowsiness and snoring, but some older adults may notice gasping or waking up with a dry mouth or a headache in the morning. The prevalence of OSA does increase with age in adults and can lead to poor quality of life and/or an increased risk of motor vehicle accidents if they are still driving. In addition, OSA has been associated with obesity, leading to a vicious cycle between sleep deprivation, aggravating obesity, and vice versa.
Healthy eating habits can help alleviate and prevent sleep problems. Overeating and eating too much certain foods, such as meals low in fiber and high in added sugars and saturated fat, have been associated with interrupted sleep. How can we take better care of our sleep habits?
No matter what the reason may be for poor sleep, there are foundational steps that the experts from those surveys recommend implementing for a healthy lifestyle and improve your sleep. These steps include reserving your sleep space, make a sleep ritual or schedule, a plan for waking during the night, limiting certain foods and drinks, and physical activity.
Sleep Space
Your sleep space should be the temperature that is most comfortable for you. Keep out those devices that keep you up such as TVs, tablets, computers, etc. The goal is to associate this space with sleep. As much as possible, avoid eating or working in your sleep space.
Waking During the Night
It’s okay to wake during the night. Keep in mind that if it takes more than 15 minutes to fall back asleep, get out of bed and try an activity to help you fall asleep. This could be reading or listening to soft music. Repeating your sleep ritual can help too.
Sleep Ritual
Keeping a consistent sleep schedule will help your body know when it’s time to wind down for bed. Limiting light exposure helps. Light exposure could be from digital technology. Avoiding upsetting news coverage helps keep your ritual stress free and allowing the body to wind down.
Foods and Drinks
Try to avoid large and heavy meals before bed and stay away from caffeine in the afternoons which can stay in your system for as long as 10-12 hours. Depending on when you plan on falling asleep, this can also hinder your body from winding down allowing adequate rest. Alcohol and sleep aids are not good ideas as they are more likely to cause sleep disturbances and poor sleep rituals.
Physical Activities
When able, exercising early in the day can bolster your mood and help get the natural sunlight that’s needed to signal your brain that it is daytime. This is a great way to establish a rhythm of your sleep and wake cycle.
As with developing any new habit, it is important to stick with it! Over time, you may notice improvements that can positively impact your health and well-being. A key token takeaway is to take note of the connection with poor sleep habits and your health. There is a big connection between poor sleep and unhealthy weight gain. Sleep helps regulate hormones that tell your body when you’re hungry and full. It’s important to eat right and be well-rested as much as possible for good health and to avoid falls risk and injury. Poor sleep can put you at risk for obesity and other chronic conditions; adopting a nighttime ritual can set the stage for a good night’s sleep and improve your quality of life.
