As you reach for your eyeglasses to read the morning newspaper or think twice about ordering a spicy meal, you may be aware of the physical changes happening to you as you age. Some changes are small and bothersome, while others can greatly affect your daily life. One of the most significant, age-related changes for seniors are sleep problems. Insomnia, feelings of fatigue, and brain fog due to a lack of sleep can be normal with age. However, these symptoms can negatively impact your quality of life, and there are ways to curtail these sleep problems.
Sleep disturbances are
often attributed to the physical and psychiatric changes in the elderly and the
side effects of the medications used to treat these changes. Some seniors will deal with short periods of
insomnia, but chronic insomnia (insomnia lasting over three weeks) is not a
normal part of the aging process. We
suggest that you consult with your physician to rule out any medical reasons
for your restless sleep or chronic insomnia.
If you are the primary
caregiver for a senior, you may be aware they are having sleep problems. Perhaps you hear your parent walking around
several times throughout the night, or you can see they are fatigued after a
night’s sleep.
Medical issues that can cause senior sleep problems:
Pain. Lower back pain, headaches, arthritis, surgery, or illness can cause pain in the elderly, making it difficult to fall asleep and remain soundly asleep.
Dementia. Researchers do not entirely understand why Alzheimer’s and other forms of dementia disrupt sleep patterns. Sundowning is another issue related to dementia that causes agitation during the hours around dusk, making it difficult to relax before bedtime.
Heart Disease. The symptoms of heart disease, such as angina, fluid buildup in the lungs, or abnormal heart rhythm, can cause poor sleep.
Gastroesophageal Reflux Disease (GERD). GERD, also known as acid reflux, causes irritation and pain that can make it challenging to get to sleep and remain soundly asleep.
Sleep Apnea. Obstructive Sleep Apnea (OSA) can cause an individual to stop breathing and interrupt their sleep patterns. The fatigue and sleep deprivation of OSA can cause significant health issues, putting your loved one at risk for cardiovascular disease, depression, and even memory loss.
Depression. Chronic insomnia is a leading cause of depression in the elderly. In turn, depression disrupts the sleep pattern, causing a vicious cycle of insomnia for your parent.
Frequent Urination. Visiting the bathroom often at night or incontinence can be signs of diabetes, a side effect of medication, a urinary tract infection, or a kidney infection.
Restless Leg Syndrome (RLS) Characterized by unpleasant tingling or twitching feelings in your legs, a neurological disorder causing one to move their limbs.
Once you have consulted with a doctor to address any medical issues or the medications that might impact sleep, how can you help your parent or spouse get a better night’s sleep? We suggest a nightly routine that is adhered to regularly for best results. It may sound simple, but studies have shown this can have significant results for your aging parent. A nightly routine has also been shown to increase a sense of security and reduce anxiety.
Try these steps to help solve senior
sleep problems:
Stick to a routine where your parent regularly goes to bed at the same time every night and wakes up at approximately the same time each morning.
Have a relaxing nighttime routine that includes dimming the lights, turning off the television, powering down the computer, and don’t bring a smartphone or iPad to bed.
Reading a book or listening to soothing music can help your loved one wind down and feel drowsy.
Try a warm, soothing bath in the evening to help to calm and relax your parent.
A glass of warm milk contains a natural, sedative-like amino acid that may help your loved one feel sleepy and get to sleep faster.
Try a light, healthy snack that has shown to help some seniors sleep more soundly during the night.
Avoid drinking alcohol, which may cause your spouse to fall asleep quicker but can disrupt their sleep throughout the night and lead to poor quality sleep.
Avoid tobacco use close to bedtime.
Moderate exercise, such as a walk during the day, can lead to a more restful night’s sleep.
Exposure during the day to natural daylight or bright light has shown to help with better sleep by setting one’s circadian rhythms and melatonin levels that signal the brain when to rest.
Avoid coffee, chocolate, tea, and caffeinated sodas at least four hours prior to bedtime.
Suggest to your parent that they do not nap during the day. But if they must, limit the naps to a half-hour.
Some find that ambient noise machines can be helpful or an eye mask or blackout shades to keep out the light.
Try deep breathing exercises or meditation to wind down before bedtime.
Lack of sleep can be difficult for a senior—hard on their sense
of well-being and their health. Taking
steps to make your loved one comfortable, calm, and relaxed may help them get
to sleep quicker and sleep better throughout the night. And don’t hesitate to
consult with a medical professional if you are concerned about your parent’s
lack of sleep and its effect on their health.
At Aegis Living, we offer comfortable, private apartments where our residents can get a restful night’s sleep. Contact a community near you to set up a tour. We wish you sweet dreams!
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Did you know we offer short-term stays for seniors? Whether you are heading off on a much-needed vacation, need temporary support for a few days, or just need a break for a few hours a day, your loved one can enjoy everything our vibrant communities offer. You can relax knowing they are being safely cared for by an experienced and dedicated team.
We’re here when you need a break.
In the final stages of life, when a cure is beyond reach, Aegis Living’s hospice program offers dignified End-of-Life Care. We join forces with a trusted local hospice provider, either chosen by the family or recommended by the community, to offer comforting care and supportive services to your loved one during this challenging time. Through a coordinated care plan, hospice services complement and layer on top of our daily basic care offerings, delivering comprehensive support tailored to the resident’s specific requirements.
If your loved one is experiencing mild or early signs of memory loss, you may assume that designated Memory Care is their only choice. It’s not. At Aegis Living, we offer an alternative approach through Transitional Care. Unlike most senior housing providers, we defy the assumption that early signs of memory loss mandate a move into dedicated Memory Care. Our program supports residents who are not ready to move full-time into our Life’s Neighborhood Memory Care. Our communities are designed to safely maintain a sense of independence, enabling those with mild to moderate memory loss to remain in assisted living if that is where they feel most comfortable. Our supportive team members are specially trained to help them tackle memory loss challenges while keeping their independence.
Known for our expertise in Memory Care, we offer a spectrum of options for seniors diagnosed with Alzheimer’s and other dementias. For those with mild to moderate memory loss, we offer transitional Assisted Living. For those with more advanced memory loss, we have a dedicated Memory Care section of our community, called Life’s Neighborhood. Our around-the-clock, compassionate team provides personalized care to meet our residents wherever they are, and our rich programming includes recreational and social activities to keep residents active, engaged, and making new friends. Our team is here to support our residents’ families too; over the decades, we have supported and educated thousands of families through the journey.
If you or your loved one are no longer safe or thriving living independently, Assisted Living offers flexible levels of support and a true community. Our Assisted Living communities are staffed by kind and skilled caregivers, available around the clock for whatever residents need. This may be very little for now but we are also able to accommodate a very high level of care. Meanwhile, with cooking, transportation, housekeeping, and laundry taken care of, residents can relax and enjoy all life has to offer.
In Light Assisted Living, we celebrate the spirit of independence and inspire you or your loved one to live life to the fullest. With a focus on providing the right balance of assistance and autonomy, our dedicated team is committed to helping residents thrive in their warm and welcoming new home. From a robust calendar of engaging activities to a community full of new neighbors and friends to meet, we are here to make life easier and more enjoyable.
