Like younger people, older adults require seven to nine hours of sleep per night. Seniors, however, are more prone to sleep disorders. In fact, one out of every two seniors suffers from sleep deprivation.“The biggest myth is that sleeping poorly is just part of getting old. Actually, seniors are falling asleep during the day because they aren't getting enough quality sleep at night,” says Dr. Sonia Ancoli-Israel.
People age 70 and older who sleep five hours or less per night are more likely to experience falls than those who sleep more than seven to eight hours per night. When seniors don’t get the sleep they need at night, daytime drowsiness impairs their ability to perform normal activities such as driving increasing the risk of accidents.
Aging itself doesn’t cause sleep deprivation. Rather, ailments associated with aging—such as arthritis, physical disabilities, respiratory problems and depression—are likely to blame. Seniors’ sleep cycles can also be disrupted by physical inactivity during the day, depression, anxiety and stress. Also, some prescription medicines taken by seniors may rob them of sleep. Naps are not the answer to daytime drowsiness. Trying to catch up by napping during the day creates a sleep/wake cycle that interferes with normal sleep patterns.
Many sleep problems can be overcome simply by helping seniors stick to a regular sleep schedule, getting up and going to bed at the same time daily. Sleep and aging experts agree that the two most critical factors for getting a good night’s sleep are what a person does during the day and his or her sleep environment.
1. Keep seniors active during the day.
2. Avoid consumption of caffeine and alcohol.
Consuming coffee, tea, chocolate, sodas or alcohol in the evening can interfere with nighttime sleep, especially in older people. Ending the ritual of a “night cap” will make the night more restful. Avoiding liquids before bedtime also reduces the need to use the bathroom at night.
3. Improve the sleeping environment.
A good sleep environment is one that is quiet, dark and on the cool side. Lumpy, sagging or worn mattresses may also be part of the problem.
4. Seniors should sleep separately from restless partners.
separate room can help both partners sleep better. Some causes of insomnia may be due to medications or due to depression or medical conditions that are treatable with medications. Therefore, if sleep problems persist, it pays to seek a doctor’s advice.People who share a bed with partners who are restless, snore, or have an illness are likely to be sleep-deprived. When necessary, moving to aSeniors should maintain a moderate level of exercise or activity during daytime, especially outdoors. People who get natural daylight sleep better at night.
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