As people age, ailments and changes in lifestyle are natural to occur. One such change experienced by many older people is sleep deprivation or a poor sleep cycle.
We know that sleep is essential for humans to function healthily and recover well. Ideally, all adults should sleep for 7-9 hours daily. But many elderly find it hard to get a good night’s sleep, with disrupted sleeping patterns like sleeping early or at odd times, waking up early, or not getting enough deep sleep.
Such disruptions to the natural sleeping pattern have various reasons and if not treated, can cause pain and discomfort in old age.
In this blog, we’ll cover the common sleep challenges in old age and how individuals can improve their sleep quality for a better life.
How do sleep patterns change as we age?
Ageing affects the body in many ways, and sleep is no exception. Every individual responds to ageing differently. But here are some physiological and lifestyle shifts that change the sleep cycle:
- Circadian rhythm, or our internal body clock is responsible for sleep-wake cycles. all adults, require 7-8 hours of sleep at night. But as people age, this rhythm changes, leading to irregular bedtimes and wake-up routines. Some senior citizens find it difficult to sleep during the night, while others feel drowsy during the day, taking longer naps that change the overall sleep cycle.
- Another reason that changes sleep patterns is a reduction in melatonin production. Melatonin is a hormone that responds to darkness and signals our body when it’s time to sleep. In old age, melatonin production decreases, which makes it harder for elderly to fall and stay asleep at night.
- Ageing is also associated with a decrease in deep sleep, also known as slow-wave sleep. The reduction in deep sleep leads to more fragmented, lighter sleep. This impairs their physical and cognitive recovery and keeps individuals awake at night. Not getting enough deep sleep can trigger other health issues.
- Older adults are more likely to be awakened by noise, light, or discomfort. As sleep becomes lighter, even small disturbances can disrupt sleep.
What are the common sleep challenges in old age?
Our sleep is affected for various reasons. Sleep challenges aren’t always related to age factors. However, ageing does play a part in your sleep pattern and can fast-track or augment an unhealthy sleep routine.
Sleep disorders
Sleep disorders can occur at any stage of life. However, disorders like insomnia, sleep apnoea, and Restless Legs Syndrome are common in old age. Difficulty falling asleep, staying asleep, waking up too early, breathing issues during sleep, or restlessness while sleeping are all symptoms of sleep disorders.
Anxiety and stress
Poor sleep is not always related to physical conditions. It may also be a result of stress, anxiety, and depression, amongst others. Anxiety and depression can impair the quality of sleep, and vice versa. This may be a result of big lifestyle changes, common in old age, such as health problems, losing a loved one, or retirement.
Chronic health conditions and medications
Health conditions like arthritis, diabetes, Alzheimer’s, chronic pain, and heart disease can cause discomfort at night while sleeping. Moreover, if individuals are taking heavy medications, they may have side effects that affect their sleep pattern- drowsiness during the day, sleep agitation, or increased nighttime urination.
How to improve your sleep quality
If you are struggling with getting a good night’s sleep, do not worry. There are ways to change and improve your sleep pattern. For some deep-seated issues like insomnia or sleep apnoea, it’s better to consult a healthcare professional.
At the same time, conscious lifestyle and bedtime changes can improve sleep hygiene and overall health.
Here are some healthy sleep habits you can include in your daily life:
- Exercising regularly can help older people fall asleep at night and improve sleep quality. Exercising daily can tire you enough to fall asleep faster and it’s the best way to keep yourself healthy.
- A proper bedtime routine can also fix your sleep pattern. Make a sleep schedule and stick to it, meaning sleeping and waking up at the same hour every day.
- Avoid long naps at odd hours. If you often feel sleepy during the day, try to find hobbies, like reading, walking, and cooking that will engage you, instead of napping.
- Reduce your caffeine and alcohol intake. These substances can stay in your system for long and make it hard to fall asleep. If you want a cup of coffee, avoid drinking it before your night routine.
- If your bedroom has an uncomfortable setting, it will lead to poor sleep. Invest in a good mattress, and create a quiet, dark, and comfy environment. This will promote uninterrupted, quality sleep.
- Avoid usage of screens, as the blue light emitted from phones, tablets, and computers can interfere with melatonin production, making it harder to fall asleep. Try to limit screen time atleast an hour before bed and opt for relaxing activities like reading or meditation instead.
Conclusion
Changes in sleep patterns and sleep challenges are normal with ageing, but they don’t have to mean poor sleep quality. By making a few lifestyle changes, adopting healthy sleep habits, or consulting a healthcare professional, you can improve your sleep cycle.
At Seedee, we understand that the well-being and safety of older individuals are of utmost importance. Quality sleep is necessary for energy and health, but so is the ability to move around freely and safely. To make movement easier, Seedee brings you a range of portable, compact, and economical wheelchair for stairs that you can enjoy indoors and outdoors stress-free.
Contact us and share your wheelchair requirements today.
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