Sleep and Seniors: Understanding the Sleep Needs of Older Adults

Discussing sleep and seniors is critical because sleep is an essential factor in healthy living. Did you know that circadian rhythms change as we age?  This is one of the reasons why we can encounter disrupted sleep patterns and find it harder to get a good night’s rest as we age. Since sleep is vital for many essential functions of the body, finding ways to ensure a better quality of sleep can lead to enhanced well-being. 

The National Institute on Aging reports that adults can function optimally on 7-9 hours each night, regardless of age.  So why do older adults find getting a good night’s sleep more challenging?  Health concerns, chronic pain, or even prescribed medicines can impact getting enough sleep.

According to the Sleep Foundation, both the duration and the quality of sleep we experience can change as we age.  Our internal clock, housed in the brain’s hypothalamus, comprises 20,000 cells and forms the suprachiasmatic nucleus or SCN.  The SCN is in charge of our circadian rhythms, or the 24-hour daily cycles that govern things like hunger, alertness, and sleepiness. As the SCN deteriorates over time, our circadian rhythm suffers, and so does our sleep. 

Light is a powerful signal for the SCN and is transmitted via our eyes, but older adults may not have sufficient exposure to daylight, especially if they are living with Alzheimer’s disease, and the SCN may not receive enough daylight to function properly. Another factor that can prevent a good night’s sleep is the way that the body produces hormones, like melatonin, which is produced when a person is in a dark environment and aids in regulating circadian rhythms.

Some lifestyle changes can help you find that elusive good night’s sleep.  Consider implementing one or more for a few weeks to see if there is a change:

• Set up your bedroom for success.  Aim for a comfortable temperature. Ensure that your window treatments are helping block out light pollution and any unwanted outside sounds. Adding a white noise machine can provide respite from distractions.
• Establish a sleep schedule and stick to it.  Going to sleep and rising at a given time each day, including weekends, can help.
• Switch your lights to a lower setting in the evening before bed.  Power down electronics, including tablets, cell phones, and your television, an hour before going to sleep as the light from these electronics may be hurting your chance of falling asleep quickly.  Instead, try reading a book chapter or practicing mindful meditation before bedtime.
• Long naps in the evening or late afternoon may prevent you from falling asleep, so take note of regular nap times.
• Avoid large meals that are too close to bedtime, which could keep you awake. Limit your caffeine intake after dinner, as well.

By setting yourself up for a successful night’s sleep, you’ll give yourself the gift of health. Start now and determine best practices for feeling alert and well-rested.

CarePatrol understands that you can live your best life when you feel your best.  As your partner in senior care solutions, we give our clients and their families the information needed to make informed decisions for senior care solutions for yourself, a spouse, or a loved one.  We can match you with the top three solutions, including assisted living, independent living, memory care, nursing homes, and more.  Reach out today. We can help.