As people age, their sleep patterns can change and disrupt the quality of their rest including developing poor sleeping patterns. This can cause health problems for seniors. That’s why it’s important for family members and caregivers to be aware of the common causes of disturbed sleep in elderly individuals.
Common Causes of Sleep Disruption in Seniors
Age-related changes in the body can lead to difficulty sleeping or staying asleep. These include:
- Hormonal imbalances
- Physical pain and discomfort
- Breathing issues
- Changes in the circadian rhythm
These issues make it harder to settle into a regular sleep pattern. Medical conditions can also cause problems with sleeping because of the medications needed for them. For example, medicine for high blood pressure can interact badly with normal sleep patterns if not appropriately monitored by a healthcare provider.
Tips for Improving Sleep Quality
- Establishing a consistent bedtime routine is the first step to improving sleep quality in seniors. This means going to bed and getting up around the same time each day, whether during the weekends or weekdays.
- Create an environment conducive to rest. Setting an appropriate bedroom temperature and avoiding loud noises or bright lights can also help encourage better sleeping habits.
- Practicing relaxation techniques like meditation and deep breathing exercises before sleep can ease physical tension and provide a peaceful transition into slumber.
- Engaging in regular exercise can improve sleep by tiring the body. Doing so will make it easier to drift off peacefully at night.
- Adjust your dietary habits. Avoid caffeine later in the evening since its properties work as stimulants. Opting for smaller meals closer to bedtime will also reduce gastrointestinal distress often associated with larger dinners late at night.
Making Adjustments to Daily Life to Promote Better Sleep
While it's ok to nap here and there, seniors should also pay attention to their napping habits. Taking multiple naps during the day can disrupt nighttime sleep patterns.
Pay attention to your stress levels, too. They can have a big impact on your sleep. Some common strategies for managing stress and anxiety include:
- Practicing mindfulness or other relaxation techniques
- Engaging in physical activity such as exercise or yoga
- Setting priorities for tasks throughout the day
- Getting adequate social support from friends and family members when facing difficult situations
Medical Interventions for Sleep Disturbances in Seniors
Sometimes, medical intervention can help with sleep disturbances in elderly individuals. A doctor can prescribe sleep aids, for example. However, consult a healthcare provider before starting any medication to avoid potential side effects.
Alternative treatments, such as cognitive-behavioral therapy for insomnia (CBTI), can help senior citizens resolve their sleeping issues. Therapy can teach them strategies to cope with behaviors that interfere with sound rest.
Need More Support Getting a Better Night's Sleep?
Good quality sleep is vital for the health and well-being of seniors. For those who may require additional support getting restful sleep, Senior Helpers Vancouver can help. We provide in-home care services across Vancouver, Longview, Camas, Kelso, Battle Ground, and Chehalis. Contact us today to learn how we can help promote a healthy and restful night's sleep!