Sweet Dreams: Understanding and Addressing Sleep Changes in Older Adults

HandyNurse® knows that a good night's sleep is essential for overall well-being, especially for our senior clients. However, sleep patterns often change with age, leading to restless nights and daytime fatigue. We're here to shed light on these changes and offer practical tips for better sleep.

Sweet Dreams: Understanding and Addressing Sleep Changes in Older Adults

Common changes that can impact older adults may include one or more of the following:

• Difficulty falling asleep

• Frequent awakenings during the night

• Early morning awakenings

• Less deep sleep

• Increased daytime sleepiness

Why Does Sleep Change with Age?

Several factors contribute to sleep disturbances in older adults:

• Changes in Circadian Rhythm: Our internal clock, which regulates sleep-wake cycles, shifts as we age, leading to earlier bedtimes and wake-up times.

• Reduced Melatonin Production: Melatonin, a hormone that promotes sleep, decreases with age.

• Underlying Medical Conditions: Conditions like arthritis, sleep apnea, restless leg syndrome, and nocturia (frequent nighttime urination) can disrupt sleep.

• Medications: Some medications can interfere with sleep.

• Lifestyle Factors: Lack of physical activity, poor diet, and excessive caffeine or alcohol consumption can contribute to sleep problems.

• Stress and Anxiety: Worries and anxieties can keep older adults awake at night.

10 Ways to Improve Sleep

1. Establish a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.

2. Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, listening to soothing music, or taking a warm bath.

3. Optimize the Sleep Environment: Make sure the bedroom is dark, quiet, and cool. A comfortable mattress and pillows are also essential.

4. Increase Daytime Activity: Regular physical activity can promote better sleep, but avoid exercising too close to bedtime.

5. Limit Caffeine and Alcohol: Avoid caffeine and alcohol, especially in the evening.

6. Maintain a Healthy Diet: A balanced diet can contribute to better sleep.

7. Review Medications: Work with a doctor to address any medications or prescriptions that may be interfering with sleep.

8. Sunlight Exposure: Exposure to natural sunlight during the day can help regulate the circadian rhythm.

9. Short Naps: If naps are needed, keep them short (20-30 minutes) and avoid napping too late in the day.

10. Consult a Healthcare Professional: If sleep problems persist, consult a doctor or sleep specialist. They can rule out any underlying medical conditions and recommend appropriate treatments.

How HandyNurse® Can Help

At HandyNurse®, we understand the importance of quality sleep for our clients' well-being. We're here to provide compassionate care and support, helping them achieve restful nights and brighter days in the following ways:

• Provide companionship and support to reduce stress and anxiety.

• Assist with meal preparation and ensure a healthy diet.

• Encourage and facilitate safe daytime activity.

• Medication reminders.

• Help to create and maintain a bedtime routine.

• Communicate with family and doctors about sleep concerns.