Recommendations For Quality Sleep In Elderly People
Quality sleep in elderly people is important. People who get inadequate sleep on a regular basis are more prone to develop health problems such as cardiovascular disease, type 2 diabetes, obesity, and anxiety or depression. It’s common knowledge that, depending on their age, children require between 9 and 13 hours of sleep per day. Young adults can usually get by with roughly 7 hours of sleep. But what about people over the age of 65? How much sleep do they require to stay healthy?
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The Need For Quality Sleep In Elderly People
According to the Centers for Disease Control and Prevention, Elderly people above 65 should get between 7 and 8 hours of quality sleep each night. However, it is important to understand that individual sleep needs may vary based on overall health and quality of sleep. Some older adults may need more than 8 hours of sleep if they are not getting enough quality sleep or have special health needs. Other older adults may feel wholly refreshed after only 6 hours of sleep.
Changes In Sleeping Patterns in Elderly People
It’s uncommon for seniors’ sleep patterns to shift. This can cause sleeping problems or insomnia. Here are some of the most frequent sleep changes that elderly people go through:
- Getting up earlier than normal in the morning
- Getting fatigued sooner than normal in the evening
- Having trouble falling back to sleep after waking up in the middle of the night
- Having trouble falling or staying asleep in general?
Melatonin production decreases as people age. Melatonin is one of the primary hormones that influences sleep patterns, so its decline could lead to sleep issues. Other health issues, such as restless leg syndrome and sleep apnea, can also make getting good sleep difficult.
Also Read: Melatonin for Sleep: Does It Work?
How to Improve and Maintain Quality Sleep In Elderly People
If you or another older adult in your life is having trouble sleeping, consider the following suggestions.
- Do not lie in bed trying to fall asleep for too long. Get up and go to a different room of your house. After 30 minutes of trying and failing to fall asleep, try relaxing activities such as listening to music or reading. When you begin to feel sleepy, return to your bed and try to fall asleep again.
- Naps should not last more than 20 minutes.
- Caffeine should be avoided for at least 8 hours before night.
- Every day, go to bed at the same hour and wake up at the same time.
- During the day, try to be active and obtain some natural light. This will assist in the regulation of your internal clock.
- In the evening, stay away from alcohol and nicotine.
Talk To Your Doctor
Discuss any drugs you’re taking with your doctor to see whether they’re interfering with your quality sleep. Certain medications, such as cardiovascular medicines, antidepressants, and beta-blockers, might cause sleep disruption.
At Care At Heart, we strive to establish an environment that promotes quality sleep in elderly people. We provide individualized care to any of our residents who are having trouble sleeping well. Call Us Today (610) 765-0497