Insomnia, difficulty falling or staying asleep, affects nearly 50% of seniors. While sleep problems are common in older adults, they should not be dismissed as a normal part of aging.
Good quality sleep is essential for physical and cognitive health at every age. For seniors, adequate sleep supports immune function, heart health, and cognitive abilities. Untreated insomnia can have detrimental effects on the body and brain, contributing to or worsening cognitive decline and chronic conditions such as heart disease, diabetes, and depression. Fortunately, sleep issues can be addressed and older adults can often find support for insomnia and other sleep problems through healthcare professionals and in-home caregivers.
Understanding What Causes Insomnia in Seniors
Experts recommend adults of all ages get between seven to nine hours of sleep each night. For many seniors, however, this is a struggle. Many older adults report struggling to fall asleep, waking up several times throughout the night, and waking up earlier than they did when they were younger.
Several factors cause sleep difficulties in older adults, including:
- Circadian rhythm changes. Circadian rhythms, the body’s natural sleep-wake cycle, often shift with age. Seniors may feel sleepy in the early evening and wake up much earlier in the morning than when they were younger. Cycling into deep sleep is less common as we age, too. These changes can disrupt normal sleep patterns and contribute to insomnia.
- Chronic pain. Conditions that cause pain, such as arthritis, can make finding a comfortable sleeping position difficult and cause frequent night wakings.
- Medical conditions. Chronic health conditions, such as heart disease, hypertension (high blood pressure), dementia, sleep apnea, and restless leg syndrome can impact sleep disorders in seniors.
- Medications. Many prescription drugs have side effects that interfere with sleep, including diuretics (water pills), antidepressants, antihistamines (allergic medicines), and beta-blockers (blood pressure medicines).
- Lack of physical activity. Regular exercise promotes better sleep, but many seniors need more physical activity to help them sleep well.
- Poor sleep hygiene. Irregular sleep schedules, napping during the day, and activities like watching television before bed can make it harder to fall asleep.
- Environmental factors. Noisy or uncomfortable sleeping environments and changes in light can contribute to insomnia.
- Psychological factors. Depression, anxiety, and stress can make it difficult to fall asleep or stay asleep.
The Long-Term Effects of Insomnia in Seniors
Beyond feeling tired or irritable after a poor night’s sleep, insomnia can have long-term effects on the health and well-being of seniors. Chronic sleep deprivation can lead to:
- Increased risk of chronic diseases. Heart disease, stroke, cancer, diabetes, and obesity are more prevalent among people with insomnia. Lack of good quality sleep can also worsen health conditions in older adults.
- Cognitive decline. Sleep deprivation impairs memory, concentration, and decision-making abilities, increasing the risk of dementia.
- Falls. Sleep disturbances can lead to fatigue and impaired balance, raising the risk of falls and injuries.
- Weakened immune system. Insufficient sleep compromises the body’s ability to fight off infections, making older adults with insomnia more likely to get sick and recover more slowly than those with adequate sleep.
- Depression and anxiety. Sleep problems can trigger or worsen common mental health conditions, including depression and anxiety.
Treating Insomnia in the Elderly
Addressing insomnia in seniors requires a comprehensive approach that includes medical, psychological, and lifestyle interventions. By taking a proactive and comprehensive approach, we can significantly improve sleep quality and duration for seniors.
Lifestyle Changes to Promote Better Sleep
In many cases, lifestyle changes can help improve sleep quality and duration. These may include:
- Establishing a regular bedtime: Going to bed and waking up at the same time every day.
- Relaxation techniques: Activities that calm the mind and body before bedtime, such as taking a warm bath, breathing exercises, or reading a book, can help promote sleep.
- Exercising regularly: Daily physical activity, such as walking or swimming, can help senior adults fall and stay asleep.
- Limiting naps: Limit naps to 30 minutes daily, avoiding late afternoon or early evening naps.
- Limit substances: Avoid or limit intake of caffeine and alcohol, which can disrupt healthy sleep patterns.
- Use a sleep tracker. Identify frequent behaviours or conditions in your life which may be disrupting your sleep. You can show the completed tracker to your doctor to work out a specialized sleep plan.
Medical and Clinical Interventions for Insomnia
Sometimes, more help than lifestyle changes is needed to help seniors get good quality sleep. Healthcare providers may recommend medications or therapies to help improve sleep in older adults, including:
- Medications. Healthcare providers may prescribe sleep aids in some cases, but these should be used cautiously due to potential side effects.
- Cognitive behavioural therapy. Cognitive-behavioural therapy for insomnia (CBT-I) treats chronic sleep problems by addressing the behaviours and thought patterns that may affect sleep quality.
- Counseling. Therapy can help address underlying mental health conditions such as feelings of depression and anxiety which may disrupt sleep. It can help older adults cope with life’s stressors and the physical and emotional changes that are a natural part of aging.
The Role of In-Home Care in Improving Sleep in Seniors
In-home caregivers play a crucial role in helping seniors overcome insomnia and improve their sleep. Caregivers can make a significant difference by addressing the underlying causes and providing reassurance and hope to seniors who struggle with sleep. In-home caregivers can help seniors get better sleep by:
- Establishing a sleep routine. Caregivers can prioritize sleep hygiene for older adults with insomnia, including helping develop and stick to a regular sleep schedule, consistent bedtimes, and a relaxing pre-sleep routine.
- Creating a safe sleep environment. By removing hazards and ensuring proper lighting, caregivers can enhance sleep safety.
- Attending doctor’s appointments. In-home caregivers can accompany seniors to medical appointments to discuss sleep issues with healthcare providers.
- Managing medications. If a doctor prescribes sleep medication or changes a prescription due to sleep issues, caregivers ensure that those medications are taken correctly.
- Encouraging physical activity. Regular exercise can improve sleep quality; caregivers can assist with senior-safe exercises.
- Preparing nutritious meals. Meal preparation and guidance from a caregiver can help seniors get adequate nutrition and avoid dietary habits that worsen sleep, such as drinking caffeine late in the day or eating too close to bedtime.
- Being a companion. Companionship and emotional support are highly impactful ways to prevent loneliness and isolation in seniors, which may improve their mental health.
- Providing overnight care. Overnight care for elderly people with chronic conditions that affect sleep, like dementia, provides invaluable support and protection.
TheKey’s Balanced Care Method™ offers a holistic approach to senior care, focusing on various aspects of health, including sleep. At TheKey, we recognize sleep is a crucial component of overall health and well-being. Our caregivers have training to encourage positive sleep hygiene practices and provide support to help seniors achieve restful nights.
Insomnia is common among seniors, but it doesn’t have to be an inevitable part of aging. Addressing the causes and effects of insomnia through medical, psychological, and lifestyle interventions is crucial for maintaining overall health and well-being at every age. With the support of dedicated in-home caregivers, addressing insomnia and enjoying the benefits of restful sleep can be possible.
Contact TheKey to learn more about how our support and care services can help you or your loved one.