Most adults need six to eight hours of sleep, but as people get older they don’t sleep as well. Sleep problems in the elderly are a result of several factors. Seniors do not spend as much time in deep sleep.
They are easily woken by the slightest noise, and cannot fall back asleep. Frequent trips to the bathroom, and long naps during the day can keep them awake as well. Although naps feel great and are a great way to deal with boredom, they interfere with a good nights sleep.
Poor sleep patterns can lead to health problems in the elderly. Seniors that do not sleep well are more likely to get sick, be exhausted, be grumpy, have memory problems and experience a flare up of chronic health problems.
Not only are sleep problems problematic for the senior, sleep problems are difficult for caregivers, who are awake throughout the night to provide assistance. Caregivers don’t have the luxury of taking a nap during the day to catch up on their sleep.
Tips to Help a Senior Sleep Better
Sweet Dreams Environment
In most cases, helping a senior sleep better is pretty easy. The first place to start is to create an environment conducive to sweet dreams.
* Keep the room on the cool side. Most people sleep better in a cooler room.
* Keep the room dark. If it’s not possible to block out unwanted light, eye shades will do the trick.
* Keep noise distractions to a minimum. Ear plugs do a great job of blocking out noise, as do white noise machines.
* For a snugly feeling, offer a hot water bottle. This is safer than a heating pad that can get too hot for a senior.
* We all sleep better when we know we are safe. Install smoke alarms and strong door locks. Place a clock with easy to read numbers by the bed, put a bedside lamp within easy reach, and a call bell if someone is around to respond.
Establish a Bedtime Ritual
Following a bedtime ritual triggers the body that it is time to sleep.
* First go to bed at the same time every night.
* Read a favorite poem, or take a warm bath. It’s a great way to relax.
* Many people sleep better with very soft music or a radio playing in the background.
* Depending on your relationship (some people are not comfortable with intimacy or are over sensitive to touch), a back rub or hand rub also helps a senior to drift off to sleep.
Diet Tips
What and when you eat can have a big impact on sleep habits. The easiest place to start is to eliminate activities that make it difficult to sleep.
* Don’t drink caffeinated beverages late in the day. Avoid coffee, soft drinks and tea. Chocolate also has caffeine and should be avoided.
* Don’t eat a heavy meal or spicy foods before bedtime. It can cause heartburn - a sensation that is sure to keep a senior up.
* Don’t drink alcohol before bedtime. Although a nightcap can help you fall asleep easier, it can cause you to wake up as the effects wear off.
* One final don’t, no smoking before bed. Nicotine is a stimulant.
* Do have a light snack. Warm milk is a traditional sleep aid. Toast or a cracker along with the milk can enhance the effect.
Napping
Sometimes the best sleep can be found in a long afternoon nap. But napping during the day often means restless nights. It’s best to stick with power naps. Short naps of 20 minutes or less are just enough to refresh, without impacting sleep later in the evening.
During the Day
It’s often what happens during the day that determines how well a senior sleeps at night.
* A little exercise helps to relieve stress and keeps all the body parts moving.
* Natural light helps to reset your biological clock. Open the drapes, sit on the porch, take a stroll to get the mail. Sunlight is a great mood enhancer as well.
* Keep a sleep diary recording how well you slept, how long, and any issues. This should be combined with your medication schedule and overall wellness. RememberItNow! has an online journal where it’s very easy to record all events related to your health and share them with your doctor. It’s a simple way to spot factors that may be contributing to sleepless nights.
See the Doctor
It’s always important to tell your doctor if you are having difficulties with sleeping. One of the things your doctor can do is to review all the medications you are taking for side effects. They can also help with restless leg syndrome or sleep apnea.
And for a temporary solution, a doctor can prescribe sleeping pills. These should be taken with caution, as most sleeping medications cause grogginess, which puts an older person at risk for falling if they get up in the middle of the night.
Sweet Dreams
Follow these tips and you, or the person you care for, will be sleeping better at night. Sweet dreams to all.
Learn More
* BestSitePicks Insomnia Links
* NIH Senior Health
* MedLinePlus
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Tags: caregiving, senior, sleeping tips
This entry was posted
on Wednesday, May 19th, 2010 at 2:29 pm and is filed under Care Corner.
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Getting enough sleep tends to be a problem . Thanks for the tips, they are indeed very effective.
Comment by La Dolce Living — June 9, 2010 @ 2:03 am