There’s universal agreement among medical experts. Getting sufficient sleep is good for the overall health and well-being of older adults. But how much sleep is enough, and how much is too much?
It’s not just about quantity. The quality of the sleep we get is also really important. For example, achieving deep sleep and consistent cycles of rapid eye movement (REM) sleep significantly influences how refreshed we feel.
Once people hit their 60s, they often complain that they don’t sleep well, which can lead to frustration and fatigue.
Whether you’re receiving homecare or not, there is a lot you can do to help improve the way you sleep. Read on for the tips you need to sleep well and wake up feeling ready to go!
How Much Sleep Do Older Adults Need?
The Irish Heart Foundation recommends 7 to 8 hours of sleep for older adults aged 65 and above. However, there is evidence that older adults who sleep between 6-9 hours compared to those who sleep less or more enjoy the following:
- A better quality of life
- Better mental and physical health
- Better cognitive abilities
Adequate sleep also depends on maintaining consistent sleep hygiene. Incorporating mental health support for older people can further enhance overall quality of life by addressing stress, anxiety, or other factors that may interfere with sleep.
Sleep Challenges for Older Adults
You may be one of the many older adults who are now thinking, “If only that were me!” Some estimates suggest that almost 70 percent of older adults have sleep problems.
The reasons for this are many and complex. Here are some of the common causes of sleep challenges:
- A change in our hormone levels, particularly melatonin
- A shift in our circadian rhythms
- Lifestyle changes such as drinking too much alcohol or smoking
- Not getting enough exercise
- Pain from problems related to arthritis
- Conditions such as Parkinson’s disease or strokes
- Interference from medication
Addressing Sleep and Aging
Because of the variety of issues that can cause sleep disturbance, there isn’t a magic formula or one-size-fits-all solution. It’s also true that some people naturally find they need less or more sleep than others.
This is because sleep patterns change as we age, and it includes experiencing shorter cycles of total sleep time or finding it harder to fall asleep. Various factors related to the ageing process can contribute to these changes, affecting our sleep quality.
But that doesn’t mean we should simply give up. There are plenty of lifestyle changes older adults can make that are going to help them sleep better.
Creating the Right Setting for a Better Sleep Environment
Most of us will spend the best part of a third of our lives lying down and asleep. It makes sense to make sure that we are as comfortable as possible during that time.
Comfortable Mattress and Bedding
If finances allow, make sure you have a mattress that suits you. Your bed should be a place you look forward to getting into.
So, sleep on pillows you find comfortable and in sheets and blankets made from a fabric that you like the touch and feel of.
Ideal Room Temperature
The temperature of your bedroom is also important. Overheating can cause dehydration, increase your heart rate and cause you to wake up suddenly.
The ideal bedroom temperature is around 65 degrees Fahrenheit, that’s just over 18 degrees Celsius.
Depending on your personal preference, you can allow a little leeway on either side. If you have a thermostat, most doctors agree that setting it between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) is best.
Things to Avoid for Improved Sleep Quality
It’s essential to recognise and eliminate habits that can interfere with rest. Simple adjustments to your routine can make a significant difference in achieving better sleep.
Using Digital Devices Before Bed
The blue light from mobile phones and computers can interfere with our sleep. Unless you need one in your bedroom for emergencies, you should make sure you keep all digital devices in another room.
If you do need to have a device handy, there are relatively inexpensive specialist screens and covers available. These will block out the harmful light and are a sound investment for healthy sleep.
Smoking and Drinking
Smoking and drinking too much alcohol are two of the biggest offenders when it comes to a good night’s sleep.
You may find that one or two whiskies will get you off to sleep. Too many drinks, however, will interfere with the quality of your sleep and can cause you to wake up suddenly during the night due to dehydration.
6 Strategies to Improve Sleep in Older Adults
Improving sleep quality starts with small, manageable adjustments to daily habits. Incorporate these tips into your routine to enjoy deeper, more restful sleep.
1. Maintain a Regular Sleep Schedule
Keep to a fixed schedule. Go to bed at the same time every night of the week. It’s vital to stick to a regular routine to regulate your sleep cycle. Beneficial routines can promote a healthy lifestyle and reduce stress.
2. Choose Light Meals Before Bed
You should leave about three hours after eating before you go to bed. This will give your body time to digest your meal. Avoid over-spicy or heavy foods in the evening. Make yourself a hot, milky drink before you turn in for the night.
3. Create a Relaxing Pre-Bedtime Routine
Those who enjoy reading find a book or a magazine in bed can help them nod off. Others enjoy a relaxing hot bath or shower before bed to unwind.
4. Limit Caffeine and Stimulants
Don’t drink regular coffee or any other kind of caffeinated refreshments for at least 8 hours before bed.
5. Exercise Regularly for Better Sleep
Getting regular exercise is one of the best ways to improve sleep in older persons. There is a proven link between exercising and healthy sleep. If you’re able to, you should fit in at least 20 minutes of exercise every day.
6. Try Mindfulness Techniques to Stay Relaxed
Mindfulness exercises help us to fall asleep and, perhaps more importantly, to stay asleep throughout the night.
There are plenty of online resources and apps that can help you practise and learn more about these useful techniques.
When to Seek Professional Help for Sleep Issues
If you feel you have tried everything and are still having trouble sleeping, you should see your general practitioner (GP), as changes in sleep patterns are common in older adults.
They’ll be able to review your symptoms and might carry out some tests to confirm or rule out age-related sleep disorders such as obstructive sleep apnea or insomnia.
A GP may recommend keeping a sleep diary to track habits and identify triggers for fragmented sleep or other problems. They’ll also know if any ailments or medication you’re taking could be interfering with your sleep.
Comfort Keepers Homecare Services Can Help You
Our homecare staff are on hand to help older people adjust their daily routines and improve sleep habits. They’ll help with creating routines that can include increased activity during the day and diet plans. These changes can promote better sleep at night, ensuring the recommended seven hours of sleep. To learn more about our homecare services, contact Comfort Keepers today!
