By |
Have you heard the myth that older adults need less sleep than they did when they were younger? It’s a myth because while seniors tend to get less sleep than they used to, it doesn’t mean that they don’t need more.
Sleep problems among seniors and the elderly are quite common, according to the Missouri Medicine journal. About 50% of older adults have some sort of sleep disorder, as compared to only about 15 - 22% of the general population.1
But why do so many seniors have trouble with sleeping, even if they have no underlying conditions that would keep them up in the wee hours?
Seniors, Sleep, and Safety
Unfortunately, because sleep changes are so common among seniors, there is rarely any significant push to figure out what’s going on and how to make sleep quality better.
But that can be dangerous. Not getting enough sleep on a consistent basis – a chronic sleep condition – is linked to long-term problems, including heart disease, high blood pressure, depression, diabetes, and more. And according to the National Heart, Lung, and Blood Institute, sleep deprivation is a driver of injury among those of all ages. Combine the sleep problems with other challenges of aging, such as balance issues or vision problems, and you have a recipe for falls and serious injuries.2
Those who aren’t sleeping well can benefit from a medical alert bracelet or wristband for safety. Though medical alert technology can’t actually prevent a fall, it can certainly prevent the dire consequences of lying on the floor after experiencing a fall. But even as you protect yourself from the effects of sleep deprivation, it’s important to understand what is happening in your body and potential ways to get more of the sleep you need.
Why Do Seniors Suffer More Sleep Disorders?
There are some scientific reasons why so many seniors face a lack of sleep during their golden years. Here are some of them.
1. Your Body’s Internal Clock is Off.
As you get older, your body’s internal clock begins to change. That internal clock is very small – according to research by the National Institute of General Medical Sciences, the internal clock is made up of only about 20,000 cells and is located deep in the hypothalamus of the brain.
This bundle of cells controls the circadian rhythms of your body. These are 24-hour daily cycles that dictate when you get hungry, when you feel sleepy, and even when your body releases certain hormones. As we get older and our cells begin to deteriorate with age, our circadian rhythms are disrupted.
2. Your Hormones are Changing.
The cells that control circadian rhythms play a role in the release of certain hormones in the body, including melatonin and cortisol.
Cortisol is the stress hormone. Your body dumps more of it when you are under a great deal of stress or going through significant life changes. But as you get older, sometimes that dump of cortisol gets “stuck” and persists even when there’s no stress happening. The result is often anxiety and other symptoms that can keep you up at night.
Melatonin is produced naturally in the body in response to darkness. As the body ages, it tends to produce less melatonin. That can be one of the reasons why you can find yourself staring up at the ceiling in a dark room in the middle of the night, wondering why you can’t sleep like you used to.
3. Your Eyes are Different.
Many seniors have insufficient exposure to natural sunlight. Older individuals tend to get about one hour of daylight each day, according to research by the National Center for Biotechnology Information.
That daylight exposure is even less among those who have difficulty with mobility and stay inside most of the time. But it might also be a concern for those who have low vision and other eye problems, which are quite common among seniors. For instance, cataracts can cloud your vision and prevent your eyes from receiving the vibrant light they used to get through the clear lens of your eye.
It’s important to note that if you suffer from low vision, a personal alarm button is an excellent idea. Low vision is a major driver of falls and the subsequent injuries that can result. Having a way to reach out for help immediately if you do fall gives you exceptional peace of mind. And that peace of mind might alleviate anxiety and help you sleep better!
4. You Have Chronic Conditions.
This becomes a “chicken or egg” scenario. Do chronic conditions cause sleep disturbances, or do sleep disturbances actually lead to chronic conditions? Research tells us it’s a bit of both.
Anxiety and depression, diabetes, heart disease, and any conditions that cause discomfort or pain are all linked to poor sleep. Sometimes the causes seem to be very straightforward, such as a bad back that doesn’t allow you to lie comfortably, or increased nighttime urination in someone who has diabetes, or a racing and anxious mind that doesn’t allow your brain to “turn off” long enough to get a good night’s rest.
The more chronic conditions you have, the more likely you are to suffer problems with sleep. Studies have shown that those who have more than one chronic health condition tend to have poorer sleep quality and get less than six hours of sleep on an average night. Over time, that lack of sleep begins to add up, potentially making the conditions worse, which in turn can lead to worse sleep.
5. You’re Taking Several Medications.
The medications you take to manage chronic conditions can take a toll on your sleep. Some medications have side effects that disrupt sleep or even lead to excitability, leaving you wide awake in the middle of the night. If a particular drug doesn’t have any indication of side effects that involve sleep, medication interactions can lead to unanticipated problems.
Even if you aren’t on prescription medications, remember that over-the-counter medications can also make it tough to sleep. Even some herbal supplements can affect sleep quality. While taking these medications early during the day can help, some are long-lasting enough to lead to sleep problems even days later.
6. Your Activities Disrupt Your Sleep Schedule.
This can affect anyone of any age, but it’s more likely to bother seniors. Older people have more difficulty adjusting to jet lag after they take a long trip. They can even have this problem during daylight savings time, which can require weeks (yes, weeks) for the body to adjust. This longer recovery can make it more difficult for seniors to get the sleep they need.
There’s also the issue of naps. According to the journal Sleep, about 25% of seniors take naps during the day, as compared to only 8% of younger people.3 Napping during the day can make you less tired at night, which then makes you more likely to stay up late, and that cuts into the deep sleep you need to feel truly rejuvenated and refreshed.
Tips to Get More Sleep
Unfortunately, many doctors view insomnia and other sleep problems among seniors and elderly adults as something that a person must simply live with as part of getting older – but that doesn’t have to be the case. There are some things you can do to get more quality shut-eye.
· Keep a sleep journal. What time you go to bed, when you actually fall asleep, when you wake up, and how you feel overall can paint a strong picture of sleep habits to share with your doctor. The journal might reveal simple changes you can make that will improve your sleep.
· Make note of daytime drowsiness. Feeling tired from time to time is normal, but it’s not normal to feel it every single day. Daytime drowsiness or fatigue can be a sign of an underlying health condition, such as sleep apnea or cardiovascular issues. Let your doctor know about the fatigue so they can rule out or treat conditions that might cause sleep disruptions.
· Get adequate exercise. Your body has a lot of energy to expend, even when you’re older. Exercise can help relieve that excess energy. Research shows that those who exercise regularly tend to fall asleep faster, stay asleep longer, and wake up feeling more refreshed.
· Adjust your diet. Sometimes the worst culprits for sleep problems can be found in the kitchen. Caffeine is a prime example. Eating a large meal right before bed can keep you up late. And though for some alcohol is a depressant, many who imbibe will find that it keeps them awake or otherwise messes with sleep quality. Look for things that might be causing sleep disruptions and adjust accordingly.
· Get into a routine. A soothing routine that prepares your body and mind for sleep can work wonders. Plan out a regular sleep schedule that has you in bed at the same time every night. Be careful about when you choose to take a nap, making sure it’s not too close to bedtime. Your winding-down routine might include a warm bath or shower, reading a good book, or doing some self-care each evening.
· Steer clear of electronics. The light from televisions, smartphones, and tablets can excite the brain, making it challenging to fall asleep at a decent hour. It’s a good idea to move all electronics out of the bedroom so they don’t become impediments to sleep.
· Be careful with lighting. Though you need bright lighting to see well and reduce your risk of falls, lights that are too bright right before bed can affect your ability to fall asleep. Choose motion sensor nightlights that will keep the room dark until you move around. You should also have a bedside lamp or flashlight that is very easy to reach and operate.
Finally, remember that peace of mind can go a long way toward better sleep. Wearing a medical alert system with fall detection at all times can give you assurance that you can get help right away, no matter the hour.
