Sleep information for the elderly

Sleep information for the elderly

Overcoming insomnia and improving sleep

Sleep patterns often change with age. For example, you may have been previously dozing, wake up early, or experience deep sleep. However, sleep disorders that interfere with daily sleep, and other symptoms of insomnia are not a normal part of aging. Sleep is as important for physical and mental health as we were when we were young. This information can help you overcome aging-related sleep disorders, have a good night, and improve your quality of life.

Why is sleep for older people so important?

Midnight sleep is especially important for older people as it helps improve concentration and memory, helps treat cell damage that has occurred during the day, and refreshes the immune system to help prevent disease.

Older people who sleep less are more likely to experience depression, attention and memory problems, excessive daytime drowsiness, and more falls at night.

Inadequate sleep can also cause serious health problems, such as cardiovascular disease, diabetes, weight problems, and increased risk for breast cancer in women.

How many hours of sleep do older people need?

Sleep requirements vary from person to person, but most healthy adults require 7.5 to 9 hours of sleep per night. However, feeling in the morning is more important than a certain time. Feeling that you don't rest often or feeling tired during the day is the best sign of not sleeping.

Tips for insomnia and aging 1: Understand how sleep changes with age.

As the body ages, the levels of growth hormone are lowered, which can reduce slow waves or deep sleep (especially the refreshing part of the sleep cycle). When this happens, less melatonin is produced, which means it often experiences more fragmented sleep and will happen more often at night. That's why many of us think it's a "light couch" as we get older. You also:

I want to sleep early in the evening and wake up early in the morning.

To get the sleep you need, you need to stay longer in bed at night and take a nap during the day to make up for the shortfall.

In most cases, these sleep changes are normal and do not indicate a sleep disorder.

Age-related sleep problems

Sleep disorders often occur at any age. However, if you regularly experience the following symptoms, you may have a sleep disorder.

Even if you feel tired, do not sleep well.

Having trouble sleeping when you wake up

I don't feel better after going to bed.

During the day, I feel irritable or drowsy.

When you're still sitting, you're having trouble staying awake when watching television or driving.

Difficulty focusing during the day

Rely on sleeping pills or alcohol.

Have difficulty controlling emotions

Tip 2: identify the underlying problem

Many cases of insomnia or sleep disorders are caused by underlying but treatable causes. You can treat properly by identifying all possible causes.

Are you under a lot of stress?

Are you depressed? Do you feel emotionally flat or hopeless?

Are you suffering from chronic anxiety or worry?

Have you had any recent trauma experience?

Are you taking medications that may affect sleep?

Are there any health problems that can interfere with sleep?

Common causes of insomnia and sleep disorders in older people

Poor sleep habits and sleeping environment. These include irregular sleep times, drinking before bedtime and falling asleep with TV. Make sure your room is comfortable, dark and quiet, and has a bedtime system to help you sleep.

Pain or medical condition. Health conditions such as urine, pain, arthritis, asthma, diabetes, osteoporosis, night heartburn, and Alzheimer's disease can interfere with sleep. Consult with your doctor to resolve any medical problems.

Menopause and menopause. During menopause, many women have found that fever and night sweats can interfere with sleep. Sleep disorders may continue after menopause. Improving weekly habits, especially diet and exercise, can help.

Medicine. Older people tend to take more medications than young people, and the side effects of the medications, as well as the combination of medications, can harm sleep. Your doctor may change medications to improve sleep.

Lack of exercise. If you sit too much, you may not always feel sleepy or sleepy. Regular aerobic exercise during the day can lead to good sleep.

stress. Significant changes in life, such as retirement, the death of a loved one, or moving from home, can cause stress. It feels better than looking for someone to talk face to face.

Social participation is scarce. Social activities, family and work can keep your activity level and prepare your body for a good night's sleep. If you are retired, volunteer, join a group of seniors, or join an adult education class.

Sleep disorder. Sleep syndrome breathing, such as sleepless leg syndrome (RLS) and snoring and sleep apnea, occurs more frequently in the elderly.

Lack of sunlight. Bright sunlight helps regulate melatonin and the sleep-wake cycle. Get more than 2 hours of sunlight per day. Open the shade during the day or use a light treatment box.

Tip 3: improve sleep habits

In many cases, you can improve your sleep by solving emotional problems, improving your sleeping environment, and choosing healthier daytime habits. However, because everyone is different, it may take some experimentation to find the specific changes that are most effective for improving sleep.

Encourage better sleep at night.

Naturally increases melatonin levels. Artificial lighting can suppress the body's production of melatonin at night. Melatonin is a hormone that makes you sleepy. Using a low watt bulb can be safe, turn off your TV and computer at least an hour ago.

Do not read backlight devices at night (e.g. iPad). When reading using a portable electronic device, use an electronic reader that requires an additional light source.

The bedroom is quiet, dark and cool, and your bed is comfortable. As we age, we become more sensitive to noise, and light and heat can also cause sleep problems. Using a sound machine, earplugs or sleep mask can help.

Use your bedroom only for sleep and sex. When watching TV or not working, the brain connects the bedroom to sleep and sex when using the computer in bed.

Move the bedroom clock out. Lights can confuse your sleep, and watching insomnia is a sure prescription for insomnia.

Maintain regular bedtime for better sleep.

Maintain a consistent sleep schedule. Wake up at the same time every day, even on the weekends.

Block snoring. If you hear snoring, try removing the earplugs, white noise machine, or bedroom.

Go to bed early. Adjust bedtime when you want to sleep earlier than before.

Develop a calming bedtime consciousness. You can sit in front of your bed by taking a bath, playing music, or practicing relaxation techniques like meditation or deep breathing.

Limit sleep aids and sleeping pills. Many sleep aids have side effects and cannot be used for a long time. Sleeping pills can't solve the cause of insomnia and can make it worse in the end.

Combine sex and sleep. Sexual and physical intimacy, such as a hug, can lead to calm sleep.

How to take a nap

If you do not pay enough attention during the day, you should take a nap completely. Try to see if it helps you.

Some tips for taking a nap:

Short -Taking a short nap with 5 minutes can improve alertness and certain memory processes. Most people benefit from limiting their nap to 15-45 minutes. I feel cramped or unable to focus after a longer nap.

Take a nap early -afternoon. Taking a nap too late can interfere with nighttime sleep.

Comfort -Take a nap in a comfortable environment with limited light and noise.

Tip 5: reduce mental stress

Stress and anxiety during the day can interfere with sleep even at night. It's important to learn to get rid of thoughts and worries when it's time to sleep.

Keep a log of your worries before retiring.

Check your completed tasks in the to-do list, list your goals for tomorrow, then go.

Listen to music

Reading a book that feels comfortable

Getting a massage from a friend or partner

Prepare your body for sleep using relaxation techniques.

Find opportunities to face-to-face and chat with your friends during the day.

Go to bed again at night

It is normal to get up more often at night as you get older. However, if you are having trouble falling asleep, the following tips may help.

Don't get stressed. Emphasizing the fact that you cannot return to sleep will only keep your body awake. Get out of your head and focus on your body's emotions and sensations.

Aim for a break and do not sleep. Try relaxation techniques like deep breathing or meditation without getting out of bed. It does not replace sleep, but rest can still help rejuvenate your body.

Do quiet, non-stimulating activities. If you've been awake for more than 20 minutes, get out of bed and do some non-irritating activities like reading a book. But keep the lights dark and avoid the screen.

Don't worry Take a brief note with paper and don't worry until it's difficult to resolve until the next day, because waking up at night will make something anxious.

When talking to your doctor about sleep problems

If your attempt to solve your sleep problem was unsuccessful, make a sleep journal and take it to your doctor. Use alcohol, caffeine and nicotine and track medications, exercise, lifestyle changes and recent stress. Your doctor may refer you to a sleep specialist or cognitive behavioral therapist. This is especially true if insomnia has a significant impact on the patient's mood and health.

Sleeping pills for the treatment of insomnia

Sleeping pills and sleeping aids can be effective if used infrequently for short-term situations, such as recovering from medical care, but they cannot cure insomnia. In fact, they can actually make insomnia worse for a long time.

Cognitive behavioral therapy (CBT) is a form of psychotherapy that treats sleep problems by addressing negative thoughts, worries and behaviors that prevent you from sleeping well at night. According to a study by Harvard Medical School, CBT was more effective in treating chronic insomnia than prescription sleeping pills, but it had no risks or side effects. CBT can be conducted individually, in groups, or online