As one gets older, the body gets weaker, this means the need for adequate rest. An aged person, from 65 and above is expected to have between 7-8 hours of sleep at night.
However, as one ages, it is possible that he/she may experience some sleep disorders or significant changes in their sleeping patterns. These changes may lead to a condition called insomnia.
Contents
Sleep Changes in Seniors
Below is a list of common sleep changes in older adults.
- Getting tired early in the evening
- Waking up too early in the morning
- Waking up in the middle of the night and not being able to fall back asleep
- Insomnia, which is finding it hard to sleep or stay asleep
The changes in sleep patterns in an older person may be caused by certain habits or a health condition. The bodily chemicals and hormones could have a hand in this too. As a person ages, their bodies produce less melatonin, and this is the hormone responsible for the regulation of the sleep cycle.
The habits that can affect one’s sleep include excessive alcohol & caffeine consumption, and smoking.
There are also certain medications that can keep an elderly person awake, pain medication is one of them. Body pains could make it hard for one to find the right position that is comfortable enough to sleep. This situation leads one to switch positions more than required in a bid to find the right balance that is comfortable enough to sleep.
Health conditions like prostate issues and diabetes also make it difficult for one to fall or stay asleep. These particular health conditions force a person to wake up several times at night to urinate.
Congestive heart failure and kidney disease could also cause sleeping problems.
If you happen to be using a recliner, or you wake up several times in the middle of the night, then it is best you consult with your doctor and let him take a proper look at you.
Common Sleeping Disorders That Lead To Excessive Sleepiness During The Day
There are different sleeping disorders an elderly person can suffer from. A few of them are listed below.
Sleep Apnea
This disorder causes irregularities in a person’s breathing while they are asleep. It makes breathing stop, then start again and this can cause heavy, or loud snoring.
It causes a 10-30 second break in your breathing, and when breathing resumes, you are forced to gasp for breath and this can cause you to wake up.
Unfortunately, this pattern is repeated many times in a single night, which makes having a good night’s sleep impossible.
Sleep Apnea is very dangerous, as it can cause high blood pressure which can lead to a heart attack.
Once again, consult with your doctor if such as your situation.
Restless Legs Syndrome (RLS)
RLS is a condition where one experiences pain and discomfort in their legs when they sit or lie down.
This causes your legs not to be still and it makes it very hard to fall asleep.
Periodic Limb Movement Disorder (PLMD)
This is a condition that makes you kick your legs while you are asleep. If you share a bed with someone, then they may have told you about it.
Kicking out all through the night can cause you to wake up more than you need to. It can also lead to fatigue in the morning.
It is possible for one patient to suffer from RLS and PLMD at the same time.
Helpful Tips
If you notice that your sleep-wake cycle has started changing as you age, then try out these tips.
- Go to bed and get out of bed at the same time every day
- Your naps shouldn’t last for more than 20 minutes (average)
- Use your bedroom for sleeping alone. Do not eat or watch television there
- Stay away from caffeine for about 8hrs before you go to bed
- Do not drink alcohol in the evening. It is true alcohol can help you fall asleep, but it can also disrupt your sleep in the middle of the night
- Do not spend too much time trying to fall asleep. If you’ve tried for about 30 minutes and sleep doesn’t come, then leave the room and engage in other light activities. You may listen to music or watch TV for a while, then go back to your bedroom and try falling asleep again
- Engage in physical activities during the day. Exercise is known to improve sleep.
- Check to see if your medication is responsible for your sleeping troubles. Anti-depressants and cardiovascular medicine can cause sleeping problems. Ask your doctor to confirm.
Questions You Should Ask Your Doctor
- How many hours of sleep is enough per night?
- Can my medication affect my sleep?
- Could I be suffering from a health issue that is affecting my sleep?
- I sleep well enough every night, but I still feel tired during the day, why is that?
- It is okay for me to take naps longer than 20 minutes per day if I feel the need?
Bed Alarm For The Elderly
If an elderly person tries to get up from his/her bed, a bed alarm for the elderlywill notify the caregiver of their ward’s movements.
These alarms are basically motion sensors that detect movements of the user, who may need to get out of bed or is having trouble sleeping, and calls the attention of the caregiver so they can provide assistance.
The advantages of using a bed alarm include
- Prevention of falls
- Instant notification to the caregiver that his/her Ward is moving
Personal Alarms For The Elderly
Alarms for the elderlyare commonly worn as necklaces or wrist bands. These alarms have panic buttons which the user can press to notify his/her caregiver that they are in need of assistance.
With more elders requiring home care, these personal alarms are great devices to keep close by.
Conclusion
An increase in age can affect a person’s sleeping patterns. Certain drugs and habits can also play a role in the way an elder sleeps.
Do not hesitate to talk to your doctor if you notice any form of sleeping disorders, or change in sleeping patterns.
Good luck!