Healthy Sleep Habits For Seniors
For anyone, sleep plays an important role in both physical and mental health. While the exact mechanisms and effects of sleep are not yet perfectly understood by science, it is clear that an adequate amount of sleep is necessary for overall quality of life at any age.
However, many older adults may notice their sleep patterns changing. Seniors may face increased challenges falling or staying asleep, daytime tiredness, and poor sleep quality. Poor sleep can be especially dangerous for older people, as fatigue can play a factor in falls and other accidents.
With the right support, healthy routines, and lifestyle changes, you and your loved ones can improve their sleep at any age. For help, consider skilled nursing or memory care at Monument Health in Utah.
Sleep And The Elderly: Why Does Sleep Change As You Age?
As we age, the internal clocks in our bodies naturally change. This internal clock, known as the circadian rhythm, helps regulate sleep and waking cycles, as well as other body systems, such as hunger.
As many people age, waking and sleeping cycles move earlier in the day. This is natural and healthy. The amount of deep sleep seniors receive compared to younger members of the population is naturally often less as well.
However, seniors can face additional problems that affect sleep negatively, unrelated to the body’s natural rhythms. This includes medications that affect sleep, needing to get up and use the toilet more frequently, pain and discomfort, and other issues that can affect sleep quality.
How Much Sleep Do Seniors Typically Need?
So, how much sleep does a 70-year-old need? Like anyone, this is dependent on the specific person. However, most seniors, like most adults, should aim to get about eight hours of sleep each night.
The quality of sleep is just as important as quantity. Seven hours of good sleep may be better than nine hours of interrupted sleep.
How Do Medical Conditions And Medications Impact Sleep?
Medical conditions and medications can both impact sleep quality negatively.
Breathing problems, chronic pain, increased need to use the restroom, and mental health challenges can all affect sleep quality and quantity. Certain medications can also affect sleep, and can cause or contribute to conditions, such as insomnia, increased dreaming, drowsiness in the daytime, and increased urination.
It’s important to remember that multiple factors can contribute to sleep problems, which is why a holistic approach to treatment is best.
Skilled nursing of the kind offered at Monument Health can perform careful review of all medical procedures and medications to ensure adequate sleep is maintained.
What Lifestyle Habits Improve Sleep Quality In Seniors?
Healthy lifestyle habits can make an enormous difference in sleep health for seniors.
The number one thing seniors can do to help improve the quality of sleep is to get adequate exercise. Staying active can help seniors fall asleep faster, stay asleep longer, and improve general health overall.
Seniors should also attempt to limit caffeine and other stimulants during the day, as well as limit naps. A consistent daily routine is important for sleep health, and seniors should aim to wake and go to bed at about the same time each day.
A relaxing and screen-free bedtime routine should also be followed. Stop looking at screens, such as phones, computers, and tablets at least an hour before bed. Relaxation techniques, like meditation, may be helpful as well.
How Can Structured Daily Routines at Monument Health Support Better Sleep?
At Monument Health, structured daily routines are the backbone of our sleep health program. A consistent daily routine is key in protecting sleep cycles, and our care teams understand the importance of maintaining routines that contribute to physical, mental, and sleep health.
Structured schedules help regulate the body’s natural circadian rhythm, which, in turn, helps encourage more restful nights. In addition, consistent mealtimes, therapy sessions, social activities, and bedtime routines help residents feel more comfortable and secure throughout the day, contributing to restful sleep in the evening.
When Should Families Ask Monument Health For Support With Sleep Concerns?
Any time is a good time to speak with us about the sleep concerns of your family. One of our core principles is open, positive communication, and issues around sleep are no different. Our compassionate, highly trained teams pride ourselves in working closely with both patients and families to resolve any sleep issues.
If you or a loved one needs memory or skilled nursing care, Call Monument Health in Utah now. We’re always happy to answer questions over the phone if we are able, and we love to give facility tours.
