As we age our sleep patterns tend to change. These changes can result in overall problems with getting a better night’s sleep. Older adults may face problems such as having a challenging time falling asleep. They also may wake up more often during the night and wake up earlier in the morning.
Getting A Better Night’s Sleep
How Do Changes in Sleep Patterns Effect Sleep in Older Adults?
Older adults experience less time spent in deep sleep, also known as rapid eye movement (REM) sleep. As infants, we spend about 50 percent of our sleep in REM, however, older adults only experience 20 percent. This smaller percentage in REM sleep can cause older adults to wake up more often.
This change in sleep patterns can also cause Chronic Insomnia, Sleep Apnea and sleep disorders like Restless Leg Syndrome.
The number of hours you need to sleep each night varies person to person. Yet, individuals should strive to get 7 – 9 hours of sleep each night.
What Can I Do to Get a Better Night’s Sleep?
These changes in sleep patterns are unavoidable. But there are a few things you can do to help combat getting stuck counting sheep.
Make a routine and stick to it.
Go to bed at the same time each night and wake up at the same time each morning. This gets your body into the habit of knowing when it’s time for bed.
Skip the caffeine.
Avoid stimulants such as caffeine for at least 3 to 4 hours before bed. Additionally, it’s best to avoid alcohol before bed time. Some believe it helps sleep, but it negatively impacts your sleep quality.
Take a Cat Nap.
It’s okay to nap, but avoid napping more than 20 – 30 minutes
Limit Electronic Use Before Bed.
It’s best to stop using phones and TV one hour before bed. Studies have shown that the blue and white lights given off by these devices can prevent the brain from releasing Melatonin.
Get in the sun.
Try to get outside in the sun each day; this allows your body to know when it’s time to be awake and when it’s not.
Consult with your doctor.
Lastly, a recent change in medication could be affecting your sleep. Your doctor can recommend solutions for timing, dosage or prescribing an alternative.
Want to learn more about the common sleep disorders among seniors, what affects sleep and tips on how to get a more restful night’s sleep? Watch Renaissance Village Murrieta’s seminar: Seniors & Sleep Disturbances with Jerry Hizon, MD.
