The Importance of Getting Quality Sleep For Seniors

Did you know that people who experience poor sleep patterns can be more likely to develop depression? With an uptick in health issues to monitor as you age, you don't want sleep to add to the challenges. But insufficient sleep can trigger a host of problems if you're not careful.

Fortunately, there are proactive measures you can take to make your sleep habits better. Keep reading to learn about the importance of getting quality sleep for seniors - and some tips for improved sleep!

Learn How Aging Impacts Sleep

As you age, your ability to sleep well will change. While you'll still need the recommended seven to nine hours of sleep each night, it might not be as easy to achieve that goal. You may be experiencing:

Issues like sleep apnea
Increased daytime drowsiness
Less deep sleep

Waking up a few times in the middle of the night is more common for seniors since deep sleep is harder to achieve. And while taking daytime naps can be positive, naps that are too long can hurt nighttime sleep patterns.

Additionally, some medications can hinder your ability to fall asleep or sleep soundly. You may have chronic pain or a more urgent need to use the bathroom that disrupts prolonged sleep. Too much daytime inactivity can make it harder to feel sleep when nighttime rolls around, too.

Identifying your sleep problems can be a good step toward finding solutions. Seeking out more daytime activities, for instance, may help promote sleepiness at night. Mentioning sleep issues to your doctor may enable them to offer guidance about when or how to take medications.

Know the Benefits of Sleep

After a good night's sleep, you'll feel rested and alert. But the benefits don't end there. Achieving uninterrupted sleep can help:

Your immune system functions better
Regulate weight management
Improve memory and brain function
Decrease the risk for diseases like dementia
Create a more positive mood and outlook

You may feel sick less often with a strong immune system, and you won't mindlessly eat snacks in the middle of the night. Good sleep helps your muscles recover from activity, too.

You'll improve your brain's functioning with enough sleep. Better sleep helps you retain information. And it helps your brain remove waste and reset itself, which can help prevent dementia.

Perhaps most importantly, the people around you will reap the benefits of seeing you at your best. Quality sleep will boost your mood and help keep stress at bay. You'll be more focused on enjoying the moment and engaging with the social activities around you.

Be Aware of Sleep Deprivation Problems

When you lack sleep, your physical and mental health will feel the impact. Senior mental health is already more fragile due to issues like loneliness or chronic health concerns. Other issues connected to sleep deprivation include:

A higher fall risk
Decreased cognitive function
Depression and anxiety

Without enough sleep, seniors can lose muscle strength. Consequently, the potential for falls and injuries goes up. You may not be able to sustain energy throughout the day as well, either.

You may be less tolerant of pain, and you could even hurt your internal organs' ability to function properly. Likewise, your immune system won't be operating at full strength, putting you at an increased risk of illness.

Sleep deprivation also hurts your mood. You may be prone to feeling sad and want to isolate from others. Worse yet, you'll feel on edge throughout the day, and those around you will notice.

Create a Stronger Senior Sleep Schedule

Getting better sleep starts with building a nighttime routine. Consistency is key when you're trying to improve sleep and achieve better outcomes during the day. To create a routine, you can:

Set a consistent bedtime
Wake up at the same time each day
Develop a pre-bedtime ritual
Create a more comfortable sleep environment

Make sure you have supportive pillows and a quality mattress. Use blackout curtains to create a darker environment and look into a white noise machine to block out sounds. Ear plugs can be another good option when you're living in a community that has more distracting sounds.

Start dimming lights as the evening progresses, and stick to a scheduled bedtime each night. Try drinking decaffeinated tea prior to bed or read a few pages from a favorite book. Developing a routine can help set the tone for bedtime and make it easier to fall asleep quickly.

Maximize Your Daytime Hours

How do you spend your time during the day? Are you sitting around or spending most of the day indoors? You may want to make some changes toward the aim of a better night of sleep, including:

Getting plenty of exercise
Eating a balanced diet
Seeking more sun exposure
Paying attention to when you eat and move

Your level of physical activity can impact how well you sleep at night. Dietary habits and sleep are linked, as well. Plus, you'll want to soak up some sunlight since the sun can help regulate your body's internal clock or circadian rhythm.

You'll want to be mindful of how much you exert yourself - and when. For instance, it's best to avoid exercising within an hour or two of bedtime. That way, your body can calm down before you turn in for the night.

Likewise, pay attention to how much you eat and how close those meals are to your bedtime. Eating a heavy meal too close to bedtime can leave your stomach feeling unsettled. You'll pay the price in the form of an interrupted night of sleep.

Understand the Value of Quality Sleep for Seniors

Getting quality sleep for seniors can improve physical and mental health. Creating a bedtime routine can help thwart health problems linked to poor or inconsistent sleep. Further, healthier daytime habits will lead to better conditions for sleep at night.

Addington Place of Muscatine provides residents with an outstanding senior living community that puts their needs first. We offer comprehensive care plans that can grow alongside you, plus a dedicated staff equipped to handle specialized needs with compassion. Contact us today to learn more!