Everyone experiences an occasional restless night, but if you regularly have trouble falling or staying asleep, you are not alone. Insomnia is one of the most common sleep disorders in seniors. People with chronic insomnia may have trouble falling asleep. Others wake up several times during the night, or wake up too early and are unable to fall back asleep. During the day, they often feel fatigued, are irritable, and have poor concentration and energy. Chronic insomnia also increases the risk of accidents — such as falls — and other health conditions, like depression, diabetes, heart disease, and cognitive impairment.
Understanding the causes of insomnia and changing certain habits can help improve sleep. If you have sleep problems, there are steps you can take to help them get better rest at night.
Changes In Sleep with Aging: What’s Normal?
Sleep patterns change with age. An older adult’s internal clock seems to advance, making seniors get tired earlier in the evening and wake up very early in the morning. This can lead seniors to take more naps during the day, which in turn may make it more difficult for them to fall asleep at night.
A bad sleep routine can become a habit. However, older adults still need the same amount of sleep as younger people and experts recommend seven to nine hours a night.
Sleep happens in four stages, beginning with light sleep and progressing to deeper sleep. Starting in middle age, adults begin spending less time in the last two stages of sleep. This means sleep becomes less restful as you age. Research also shows that seniors tend to sleep lighter and for shorter spans. This change may be a part of the normal aging process, but it can also result from other health problems, lifestyle habits, or a side effect of medications.
Causes Of Insomnia in Elderly Adults
· Normal changes in sleep patterns that occur with age
· Medications, including antidepressants, medicines to treat high blood pressure, or nasal decongestants
· Other sleep disorders, such as sleep apnea or restless legs syndrome
(Sleep apnea is a potentially serious sleep disorder in which breathing repeatedly stops and starts)
· Other health conditions, like dementia, Alzheimer’s, chronic pain, diabetes, or respiratory diseases
· Mental illness, including depression and anxiety
· Lifestyle habits, such as napping or lack of physical activity
· Caffeine or alcohol when consumed excessively or before bedtime
· Smoking, especially before bed
· Chronic stress or stress that lasts for a long time
How To Prevent Insomnia in Seniors: Do’s & Don’ts
Do
· Establish a regular sleep schedule. Go to bed and wake up at the same time each day.
· Be physically active each day, but exercise early in the day and no later than four hours before going to bed.
· Sleep in a dark, quiet, cool room.
· Before bed, take a warm bath or practice relaxation techniques such as meditation or breathing exercises.
· If you can’t fall asleep after 20 minutes, get up, go to another room, and do a relaxing activity like listening to calming music.
Don’ts
· Consume caffeine or alcohol three hours before bed.
· Eat heavy meals, spicy food before bed.
· Drink excessive amounts of liquid before bed. A glass of warm milk is OK.
· Nap during the day.
· Use bright lights before bedtime. Turn off your TV or cell phone 30 minutes to one hour before bedtime.
- Edited and compiled by Anita Natu
Sources:
https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
https://www.aplaceformom.com/caregiver-resources/articles/insomnia-and-sleep-aids