Sleeping is an essential part of our lives. We spend almost one-third of our whole lives sleeping. Then why is it still so elusive? It becomes more and more elusive when we age. In a cruel vicious cycle, several health problems are caused by sleep deprivation and health problems cause further sleep deprivation. How to deal with all this and sleep better? You need to have a better understanding of the problems that are happening to you while you age. We have listed down some sleep disorders that happen when you start aging, and how to deal with sleep deprivation in general.
Sleep and aging
As we age, we regularly experience normal changes in our sleeping patterns, like becoming sleepy earlier, waking up earlier, or experiencing less amount of deep sleep. However, disturbed sleep, getting up tired daily, and other symptoms of insomnia are not normal to aging. Sleep is simply as important to your physical and emotional health as it was when you were younger.
A good night’s sleep helps improve concentration and memory formation, allows your body to repair any cell damage that occurs during the day, and refreshes your system, which then helps to stop the disease. Older adults who don’t sleep well are more likely to suffer from depression, attention and memory problems, excessive daytime sleepiness, and more nighttime falls. Insufficient sleep may also cause serious health problems, including an increased risk of heart disorder, diabetes, weight problems, and breast cancer in women. To sleep better, it’s important to know the underlying causes of your sleep disorders.
How much sleep do older adults need?
While sleep requirements vary from person to person, most healthy adults require seven to nine hours of quality sleep every night. However, how you are feeling in the morning is more important than a particular number of hours of time in bed. Frequently waking up, not feeling rested, or feeling tired during the day is the simplest indication that you’re not getting enough quality sleep and you need to sleep better.
Path to improved health
Older adults often see their sleep-wake cycle change through age. This is caused by age, not having a healthy lifestyle or health conditions. Your body’s chemicals and hormones are a factor too. As an example, as you age, your body produces less melatonin. This is the natural hormone that regulates your sleep cycle. Not having a healthy lifestyle can affect your sleep. Smoking, drinking alcohol and drinking caffeine are all indicators of an unhealthy lifestyle.
Certain medicines can make it hard to sleep. Suffering pain can keep you awake. Some health conditions even have insomnia as one of the symptoms. Diabetes and prostate issues can contribute to sleep disturbance and cause you to fatigue. The problem caused by these conditions is that you simply are being woken up to urinate repeatedly through the night, which takes away the quality and peace of sleep. Conditions like congestive heart disease or nephrosis may cause sleep issues. You'll have trouble lying flat and getting comfortable enough to go to sleep. It's important to speak to your doctor if you are facing these issues for a long time. He or she will be able to confirm underlying health problems aren’t causing your sleep issues.
One common sleeping disorder is apnea. It causes a person’s breathing to abnormally stop and begin while sleeping. Those who have sleep disorders often snore loudly. You might stop breathing for up to 30 seconds at a time. After you start breathing again, you gasp or snort, which may wake you up. This will occur many times in a very single night. Every time you awaken, it disrupts your sleeping pattern. Sleep disorder makes it hard to get a peaceful night’s rest. It will be harmful if you stop breathing for too long. It can also increase your vital signs and increase your risk of coronary failure.
Restless legs syndrome (RLS)
RLS may be a condition in which you get leg pain or discomfort, like an uncomfortable twitching sensation in your legs. It occurs once you are sitting or lying down. It can irritate you and your legs won’t be still. RLS can make it hard for you to sleep.
Periodic limb movement disorder (PLMD)
PLMD is a condition in which you kick your legs while you are in the middle of good sleep. Most of the time, you don’t know you have moved your legs. If you've got a partner who sleeps on the same bed, they will tell you about it. PLMD can prevent good sleep and cause exhaustion later in the day. Some people may have RLS and PLMD both at the same time. These conditions usually worsen with age.
Sleep Tips for Seniors
Research has shown that older people can take steps to enhance their sleep. These steps often involve specializing in improving sleep hygiene and developing a healthy lifestyle that encourages them to sleep better. Here are some tips for getting a better night’s rest in your golden years:
Older people who exercise regularly go to sleep faster, sleep longer, and report better quality of sleep. Exercise is one of the simplest things older people can do for his or her health. You can consult a doctor or a specialist to see what kind of exercises are recommended for you.
Reduce bedroom distractions
Televisions, cellphones, and bright lights can make it tougher to go to sleep. Keep the tv in another room and check not to go to sleep with it turned on. Move electronics out of the bedroom and reserve the bedroom for exclusively sleeping and sex. Get comfortable bedding for the bedroom suitable for you- you can get it all on Livpure. An ortho mattress for your back needs and to reduce motion transfer, a cervical pillow or memory foam pillow to support your neck, and plus comforters might just solve all your sleep deprivation. Buy all the sleeping products online from our website.
Avoid substances that discourage sleep
Substances like alcohol, tobacco, caffeine, and even large meals late in the day can make trying to sleep more difficult. Try quitting smoking, reducing caffeine intake, and eating dinner a minimum of four hours before bedtime. Avoid using any artificial sleep products or medicines. As long as you maintain a healthy lifestyle and healthy eating habits, things should be fine.
Keep an everyday sleep schedule
Remember that aging makes it tougher to recover from lost sleep. Avoid sudden changes in sleep schedules. This implies that you should go to bed and get up at identical times every day and control daytime napping.
Develop a bedtime routine
Find activities that facilitate your relaxation before bed. Many older people enjoy a shower, reading, or finding some quiet time before moving into bed.
Safe Sleeping for Seniors
Insufficient sleep in older adults can cause the risk of falls and accidents. As people age, it’s helpful to make changes to the bedroom environment that reduce the danger of accidents and makes it easier to demand help when needed. Here are some steps to think about for a safer night’s sleep:
Keep a telephone by the bed
It’s important to be ready to ask for help from the bed. Put a phone on the nightstand and, even better, keep an inventory of important phone numbers nearby. Take care about keeping a mobile phone nearby particularly if it receives too many notifications during the night or if there’s an excessive amount of temptation to look at the bright screen.
Make sure a torch is within reach
Having a torch easily accessible reduces the requirement to stumble around in the dark when getting out of bed. This will reduce the danger of trips and falls when trying to search for the light switch. Lights with motion sensors are also helpful in hallways or the toilet.
Reduce hazards within the bedroom
Never smoke in bed and watch out when placing objects within the bedroom that will become trip hazards, like rugs, cords, stools, and furniture.
Talk to your doctor if you are still having trouble sleeping even after following through with a healthy lifestyle and good sleep hygiene. They can diagnose sleep conditions and prescribe medicine or treatment to help you sleep. Do not put your sleep disorders on the back burner and treat them today for a long, healthy, and blissful life.