According to the National Sleep Foundation, about two-thirds of elderly adults experience one or more symptoms of sleep disturbance at least a few nights a week. In this blog post we highlight some sleep tips for seniors.

Lifestyle changes impact sleep

Retirement usually means less time outside of the home, and more time napping during the day, which could impact night-time sleeping. Loss of independence and social isolation can also cause anxiety and stress, which contributes to sleep disturbances.

A changing sleep architecture and schedule could also disrupt sleep. Many older adults find a change in their circadian rhythms as their bodies naturally start to wake up earlier. The early mornings often result in the need for an afternoon nap.

Older adults tend to get less deep sleep, staying in the lighter phases of sleep. This, coupled with more frequent night-time urination, usually translates into less restful sleep.

How chronic medical problems affect sleep

While sleep disorders tends to increase with age, much of the sleep disturbance among the elderly is caused by medications used to treat chronic physical and mental illness. In general, people with poor health or chronic medical conditions have more sleep problems. For example:

• Hypertension is associated with snoring and sleep apnoea; both increase as we age.
• Heart failure and disease affects a significant number of Australians, who also have sleep apnoea.
• Menopause, with its accompanying symptoms, can lead to many restless nights.
• Gastroesophageal reflux disease (GERD) causes difficulty falling and staying asleep. This is more likely to occur while lying on your back.
• Sleep patterns among people with dementia are typically fragmented, and this fragmentation increases as the condition worsens.
• Sleep-disordered breathing occurs more frequently in those with Alzheimer’s disease, while those with Parkinson’s disease are more likely to have RLS symptoms.
• The pain and discomfort of arthritis and other musculoskeletal conditions make it difficult to sleep through the night.

Sleep tips for seniors

• Get the foundation right: A good mattress.  If you’ve been sinking into an old bed that’s lost its shape your body is not being supported and your unique sleeping posture isn’t being accommodated. If your mattress is too firm or too soft, you might experience back and joint pains. Sealy’s exclusive Posturepedic Technology™ mattressesare built strategically to help provide proper support for the entire body, comfort for a great night’s sleep and durability for peace of mind. Orthopedically correct mattress design fully supports the body while at the same time relieving pressure points, allowing the body to fully relax.
• Feed your body right: Plan your dinner. The latest science reveals that what you eat for dinner and when you eat also makes a huge difference to your sleep. Eating carbohydrates with a high glycemic index four hours before bedtime, such as white rice and pasta, could significantly reduce the time it takes to fall asleep. Research by the American Journal of Clinical Nutrition explains that this is because carbohydrates could increase the level of serotonin precursor in your body, which is known as a “wellness chemical” with sleep-inducing effects. However, be sure to limit caffeine and sugary drinks close to bedtime.
• Exercise during the day.Exercise releases endorphins, the happy hormone. If you can exercise outside, you get the added bonus of Vitamin D.
• Stretch before bed. Slow, purposeful movements helps you breathe slowly and focus on your breath, relaxing your body and mind.
• Your pillow makes a big difference. This might surprise you, but when it comes to sleep quality, pillows are almost as important as your mattress. If your neck and shoulders aren’t getting enough support, your spine and body could be out of alignment, causing body aches and sleeplessness. We have a variety of Sealy pillows to suit the most comfortable sleeping posture, including gel memory foam pillows. Browse Sealy pillows here.
• Leave screens out the bedroom.Try to stop looking at screens – whether it’s your phone, your TV or your laptop – at least an hour before bedtime. Rather read a book, it will relax your mind more!
• Get early morning sun. Exposure to sun early in the can can help you sleep better. It warms up your body and jumpstarts your daytime hormones. Vitamin D also helps regulate circadian rhythms and boosts mental health.