A good nights sleep is necessary to wake up to new beginnings and do better as everyone welcomes the New Year. But many senior people report not feeling satisfied with their sleep. Up to 48 percent of elderly people suffer from insomnia. Insomnia is more than just experiencing occasional sleepless nights. It is a chronic condition that, when left unaddressed and untreated, can impact their physical, mental, and social well-being.

Fortunately, insomnia and other sleep problems can be resolved in the aging loved ones when their families and caregivers know what to keep an eye on and what approach they should take to help the elderly sleep properly.

If you are a family or a Caregiver for Elderly People, this guide will help you learn different causes, senior sleep needs, and tips to improve their sleep patterns.

What Causes Insomnia and Other Sleep Problems in Elderly People?

Our sleep patterns are typically controlled by an internal clock, also known as circadian rhythm. It determines our sleep-wake cycle. Meaning, it controls when we feel awake and when we feel sleepy. As our body goes through hormonal and natural changes over years, our body clock tends to shift which, in turn, changes our sleep patterns as well.

However, sometimes, there are also lifestyle changes, emotional issues, or health problems that often lead to insomnia and sleep problems in elderly people. Some of these include:

• Stress and anxiety due to certain life events such as the loss of a loved one and financial difficulty

• Lack of physical activity makes it harder for people to fall and stay asleep the whole night

• Changes in the schedule after retirement can put senior people at risk of insomnia

• Taking alcohol and food right before going to bed can lead to frequent nighttime wakeup

• Watching television in bed, reading, and taking caffeine or nicotine before bedtime

• The need to get up and use the bathroom more often at night

• Certain medications or interaction of multiple prescriptions

• Sleep disorders, such as sleep apnea, snoring, and restless leg syndrome

• Illnesses, such as gastroesophageal reflux disease (GERD), diabetes, prostate troubles, multiple sclerosis, Parkinsons disease, Alzheimers disease, etc.

• Chronic pain and inflammation

What are the sleep needs of elderly people?

Caregivers for seniors should understand that, like kids and young people, aging adults also have significant sleep needs. A senior person needs to sleep for around seven to nine hours in a whole day.

When they are unable to get sufficient sleep, senior people tend to suffer from.

• Memory loss

• Irritability

• Depression

• Mood changes

• Frequent falls

• Cognitive impairment

• The decreased ability to do work efficiently

• The increased risk of health problems such as heart diseases and diabetes

So, if you notice such symptoms in the elderly loved one you care for, it is time to talk to his/her doctor. By conducting a physical examination, reviewing the chart, and running tests if necessary, a geriatrician can help suggest treatment options, including behavioral therapies and prescription medications. They can also help find out if your aging loved one is taking any medication that is causing insomnia or other sleep problems.

How do I help the elderly with insomnia sleep better?

Sleep deprivation and sleep-related issues can be very frustrating for seniors and for the people who care for them. But there is hope for the elderly to get sounder sleep and a better quality of life if you know how to help them. Here are some easy tips that caregivers for seniors can follow to help senior loved ones get on a healthier sleep cycle:

1. Set and Maintain a Sleep Schedule: Encourage the elderly to have a regular bedtime and wake time to promote sleepiness at night and alertness during the day. If the senior has trouble sleeping at night, skipping daytime naps can make things easier.

2. Create a Comfortable Environment for Sleeping: Make sure that the senior member feels comfortable on their bed and mattress and use pillows, blankets, and sheets. Keep the bedroom dark, quiet, and cozy or cool (depending on the seniors preference and weather) while ensuring safety.

3. Limit the Intake of Caffeine and Alcohol: Certain habits like heavy snacking, excessive caffeine, or drinking too much alcohol can interfere with their sleep patterns. So, make a rule of avoiding these things post mid-afternoon.

4. Talk to the Doctor: If the elderly person has a health condition or seems to have one, make an appointment with their doctor to discuss their health and insomnia and/or other sleep issues. If the aging loved one is diagnosed with an underlying health problem, getting it treated can help improve their sleep.

5. Say No to Over-the-Counter Sleep Aids: Many sleep aids can worsen conditions for seniors like dementia, while some prescription medications can increase the risk of falls, fractures, oversedation, and confusion. So, when the pharmacology route seems a solution, work closely with their doctor.

6. Motivate Them to Exercise at the Right Time: Exercise can be very good to promote health and overall wellbeing for seniors but only when it is done at the right time. Make sure that the senior exercises at least four hours before bedtime; otherwise, it can make it harder for them to sleep on time.

7. Help Them Relax Before Bedtime: Relaxing before bedtime can promote a good nights sleep. So, consider meditation, music therapy, progressive muscle relaxation, or certain yoga poses, such as Plow Pose, Child Pose, Standing Forward Bend, etc. to induce sleepiness at bedtime. Also, limit their screen time.

If your senior loved one needs companionship or help with tasks like bathing, grooming, transportation, meal prep, and more, download the Senior Care Online app now to vet caregivers for elderly people and find the one that best suits your budget and your senior loved ones needs. Caregivers for Seniors are trained to understand the sleep needs of elderly people, assist them with daily living tasks, and take care of them throughout the day or night as needed.