InTouch with Southern Kentucky February 2020 | Page 35

SENIOR LIVING
SENIORS & SLEEP
How Much Sleep Do Older Adults Need?
Many things change as we get
older. Something that we don’t nec-
essarily expect to change is how we
sleep. In fact, 46% of adults 65 and
older have trouble falling asleep and
sleeping well through the night on a
regular basis.
Adults over the age of 65 should
be getting 7-8 hours of sleep per
night. But getting quality sleep at
night can be difficult for seniors.
As we age, our bodies make less
of the chemicals and hormones that
help us sleep well.
Some seniors develop sensitivity
to environmental factors affecting
sleep, including noise and tempera-
ture.
The parts of the brain that control
sleep are affected by conditions
such as Parkinson’s disease or
stroke.
Arthritis and other conditions can
also play a role in sleep quality due
to chronic pain.
In addition, seniors may fall asleep
earlier than usual, wake up in the
middle of the night, or suffer from
insomnia – all of which can nega-
tively impact the quality of daily
life. In addition to affecting mood,
lack of sleep can lead to issues with
memory and an increased risk of
falling.
Inadequate rest affects mood–
Not getting a full night of sleep can
F ebruary 2020
cause irritability, stress, problems
with concentration, and mood
swings. Long-term sleep deprivation
can lead to cognitive issues and
depression.
When seniors don’t sleep, their
bodies suffer– Headaches, body
aches, and weakness can sometimes
be attributed to lack of sleep.
Being tired can contribute to
illness - When tired, an older adult’s
immune system doesn’t perform as
well, opening the door to illness and
infection. Some studies have shown
that lack of sleep can lead to heart
problems, diabetes and it has even
been associated with an increase in
risk of breast cancer.
Seniors that are having a hard
time sleeping can get help from
their doctor. However, there are a
few things they can try at home to
help ensure a restful night’s sleep:
Having a sleep schedule– going to
bed at the same time every night,
and getting up at the same time ev-
ery morning, helps a person adjust
to a natural sleep rhythm.
Being mindful about eating habits–
Alcohol, spicy foods, caffeine and
a diet high in sugar can all cause
sleep issues. Eating and drinking
close to bedtime can also be a prob-
lem for some – rather than having
a full meal before bed, it’s better to
have a light snack or warm milk.
Creating an individualized sleep
plan– Changing nighttime routines,
and daily activities, can have an
impact on sleep. It’s important for
people to find out what works for
them and create a schedule that
they stick to – consistency is key!
Some people find that more phys-
ical activity during the day helps
them sleep better. Others find that
napping during the day makes it
harder to sleep at night, while some
aren’t affected. Meditation before
bed, a warm bath or reading time at
night can all be part of a sleep plan,
if they help.
Comfort Keepers® Can Help
For seniors that want to change
their daily routine and create a
schedule for better sleep, the
quality caregivers with Comfort
Keepers can help. They can as-
sist with scheduling and routine,
increased activity during the day,
physician-prescribed exercise and
diet plans and can provide transpor-
tation to scheduled appointments.
Better sleep leads to more happi-
ness during the day, and our goal is
to help every client live a joyful life,
regardless of age or acuity.
To learn more about our in-home
care services, contact your local
Comfort Keepers location today at
606.676.9888.
I n T ouch with S outhern K entucky • 35