People of all ages need a good nighttime sleep. This is especially true for seniors, who often experience changes in sleeping patterns and need more rest to maintain their well-being.
Deep sleep, also called slow-wave sleep, is particularly important. It allows the body to repair itself and the brain to function normally. Without it, you can’t effectively process thoughts and learn new information.
Various things can help older adults sleep better, including exercising, eating healthy, and choosing comfy mattresses. Sleeping in a dark, quiet room also helps. If you add some soft music and a few chapters of your favorite book, it’s a sure way to enjoy a calm, restful night.
But, without a consistent bedtime routine, you won’t be able to get the right amount of deep sleep you need. You must follow your circadian rhythms because your body already has its natural rhythm, and you should listen to it.
If you ignore it, it may lead to serious consequences like weakened immune system, mood disorders, or cognitive decline. In case you feel the need for sleep medicine – never take it on your own. It’s always better to consult with a medical professional to be sure you’re doing the best possible thing for yourself.
What is Deep Sleep?
Deep sleep is the third stage of non-rapid eye movement (non-REM) sleep, the period when your body deeply relaxes. It is different from REM sleep, where dreams occur. During deep sleep, your brain waves slow down, and it becomes harder to wake up, which contributes to better sleep duration.
This phase is essential for good sleep quality and restoring your energy. Insufficient deep sleep leads to sleep deprivation, which can increase the risk of hormonal imbalance, insomnia, high blood pressure, and mood swings. Therefore, getting enough deep sleep is a must for seniors, as it helps maintain both their physical and mental health.
How Does Aging Affect Sleep?
As you age, you may start to notice changes in sleep patterns like more frequent wake-ups, lighter sleep, and shorter sleep duration. You might wake up more often due to sleep apnea, physical discomfort, the effects of medications, etc.
Many older adults tend to feel sleepy earlier in the evening and wake up earlier in the morning. This shift in the circadian rhythm is a normal part of aging. Because of it, there’s also the potential risk of developing anxiety and depression.
These troubles are common among older adults and can interfere with getting a good night’s sleep. They can result in more sleep difficulties and feeling tired during the day. Therefore, it’s very important for all seniors to be aware of how they can improve their sleep schedule.
What Are the Best Ways to Increase Deep Sleep in the Elderly?
To increase deep sleep, seniors should exercise regularly, eat a sleep-friendly diet, use a comfortable mattress, and always ensure darkness and quiet in their rooms. Avoiding screens before bed, listening to music, reading, and having a fixed bedtime is also advisable.
Engage in Regular Physical Activity
If you have trouble sleeping, physical activity is the first step toward developing healthy habits that lead to better sleep.
Regular, light exercise like walking can prevent disturbed sleep, and you won’t wake up feeling tired. It’s great for your physical health, and you will sleep more soundly at night.
When you’re physically active, your body spends more energy, which in turn helps you fall asleep faster and enjoy deeper sleep. Just keep the workouts gentle, especially later in the day. Also, it’s good to practice various body relaxation techniques, as they’re easy and help with sleep issues.
At the end of the day, there’s nothing like taking a warm bath to soothe your body and mind. It’s about creating a balance that supports your sleep from all angles – activity to tire you out and relaxation to calm you down.
Adjust Your Diet
What you eat can greatly affect a good night’s rest. Aim for a balanced diet with foods rich in tryptophan, like turkey, chicken, tofu, seeds, or nuts. Consider having a light snack before bedtime, such as a banana or a small bowl of whole-grain cereal.
Tryptophan helps your body produce serotonin, a chemical that promotes relaxation and improves sleep. Bananas and whole grains contain magnesium and potassium, which can act as natural muscle relaxants, helping you achieve quality sleep.
Be mindful of caffeine and sugar intake, especially in the evening. They can interfere with your sleep cycle and make you feel tired in the morning. Opt for herbal teas like chamomile, known for its calming properties.
And don’t forget hydration! Staying well-hydrated is vital for overall health, but avoid excessive liquids close to bedtime to prevent disruptions.
Choose the Right Mattress
Older adults often suffer from poor sleep habits due to bad mattresses. The sooner you get a mattress that properly supports your body, the better.
Look for one that aligns with your natural curves, particularly supporting your back and joints. This support is essential for preventing chronic insomnia, helping your body relax, and overall comfort.
If you often have trouble falling asleep or staying asleep, opt for a mattress with motion isolation. This feature minimizes disruptions, ensuring your sleep is less affected by movements.
Memory foam and hybrid mattresses are usually the most popular choices. Memory foam mattresses take the first place because they contour perfectly to your body, reducing the risk of fragmented sleep caused by discomfort.
Block Out All External Light
One of the best sleep tips to improve your sleep environment is to block out all external light. Light can disrupt your sleeping patterns, making it harder to fall into deep, restful sleep.
Cover your windows with blackout curtains or use a sleep mask. This helps create a dark environment conducive to rest. While focusing on light, don’t forget about lowering noise – a quiet environment is equally important.
Reduce Noise
As we age, we often become more sensitive to noise. Here are some practical ways to reduce it.
- Consider moving to a quieter room: If your room is close to a busy street or a noisy part of your house, do this. Even within the same room, moving your bed away from a noisy window can help.
- Use earplugs: Earplugs can be very effective in blocking out unwanted noise. There are many kinds designed for comfort during sleep, so you can find a pair that fits you well.
- Try white noise: White noise machines are a great tool for improving sleep. Some offer the sound of rain, while others might provide the sound of ocean waves, humming, etc. Choose the one that suits you the best.
- Soundproof your room: Adding heavy curtains or rugs can help absorb sound. Also, check for gaps around doors and windows where noise might be coming in and seal them if possible.
- Speak with others in your home: If you live with others, let them know about your need for quiet at night. Agree on keeping noise levels low during your bedtime hours.
Cut Out Screen Time Before You Fall Asleep
Cutting out screen time before bed is key to a healthy sleep routine. Screens from TVs, phones, or tablets emit blue light, which can trick your brain into thinking it’s still daytime. This can disrupt your regular sleep schedule.
To improve your sleep, turn off all screens at least an hour before bed. Instead of watching a late show or scrolling through your phone, consider playing calming music or reading your favorite book. These activities are not only relaxing but also help signal to your body that it’s time to wind down for the night.
Enjoy Some Relaxing Music
When it’s time for bed, try listening to some soft, instrumental music. This type of music has no lyrics, so it’s less likely to keep your mind active. Instead, it helps your brain relax and prepares you for sleep.
You can also play instrumental nature soundtracks, like the sound of ocean waves, rain, or a forest at night combined with piano. These natural sounds are very calming and can make you feel like you’re in a peaceful place, away from the hustle of daily life. We recommend checking these channels on YouTube: Meditative Mind, Ambiental Planet, Ambient Worlds, Lepreezy, and Enchanting Ember.
Dive Into a Comforting Book
They say books are a man’s best friend, and we couldn’t agree more. If you’re searching for a lovely, comforting read to soothe you right before bed, check out the recommendations we provided below.
- The Travelling Cat Chronicles by Hiro Arikawa: This tale beautifully intertwines human and feline bonds. It celebrates kindness and selflessness, revealing how small acts can bring immense happiness. It’s a must-read for all cat enthusiasts and those who love to explore life’s journeys.
- The Midnight Library by Matt Haig: Imagine a library at the edge of the universe, holding infinite books, each describing a different version of your life based on varying choices. What if you could explore these alternate realities?
- The Old Man and the Sea by Ernest Hemingway: A determined Cuban fisherman is set on a quest to catch a massive marlin in the Gulf Stream. This classic narrative shows the triumph of courage and perseverance against all odds. It beautifully illustrates how overcoming challenges can make us stronger.
- The Little Old Lady Who Broke All the Rules by Catharina Ingelman-Sundberg: Meet Martha Anderson, a feisty seventy-nine-year-old, and her friends who refuse to be confined by the monotony of care home life. This book is a delightful read, full of laughter and surprises.
Set a Fixed Bedtime and Wake-up Time
You need to establish a consistent bedtime routine. Your body has a natural rhythm, and going to sleep earlier can be very beneficial.
With a fixed routine, you will align with your biological sleep-wake cycles, also known as your body’s circadian rhythms. These rhythms respond to light and darkness, so sleeping earlier helps your body get in tune with its natural timing, leading to a more restful sleep. You will wake up feeling way more refreshed and alert the next day.
How Much Deep Sleep Do the Elderly Need?
Adults aged 65 and older should get 7-8 hours of night sleep. In terms of quality, healthy adults should spend 13 to 23 percent of their sleep time in the deep sleep phase. This is approximately 60 to 110 minutes of deep sleep during an average eight-hour night.
As we age, the amount of deep sleep tends to decrease according to Sleep in Normal Aging, the research conducted by Junxin Li, Michael V. Vitiello, and Nalaka Gooneratne. This decline can be attributed to several factors, including changes in health conditions and the medications often taken by older adults.
Additionally, the body’s internal clock also shifts with age. Lack of adequate sleep can cause serious health problems, so it’s important to try and follow the advice we’ve provided.
Consequences of Lack of Sleep in Older Adults
Lack of sleep in older adults can lead to a range of consequences, including mood disorders, a weakened immune system, cognitive decline, and an increased risk of falls.
Adults sleeping under 7 hours on weekdays were three times more likely to have moderate to severe depression compared to those getting the recommended 7 to 9 hours, according to Sleep in America® Poll 2023 conducted by the National Sleep Foundation.
Insufficient sleep weakens your immune system, making you more susceptible to infections and illnesses. It can result in reduced balance and coordination, increasing the risk of falls.
If you’re getting sick more often and not sleeping well, consider discussing it with healthcare professionals. They’re the only ones who can tell if you need sleep medications or any other forms of therapy. The same applies if you’re experiencing cognitive difficulties along with sleep disorders.
When Should You Seek Medical Care for Sleep Problems?
Conditions like sleep apnea, restless legs syndrome, periodic limb movement disorder (PLMD), or REM sleep behavior disorder can seriously impact sleep quality. If you experience persistent sleep troubles due to any of these, it’s time to seek medical help.
Sleep apnea causes your breathing to briefly stop during sleep, forcing you to wake up. Restless legs syndrome makes you feel an irresistible urge to move your legs, especially when trying to relax or sleep. Periodic limb movement disorder (PLMD) involves involuntary leg movements during sleep, leading to frequent waking up and potential sleep troubles.
REM sleep behavior disorder is a condition where people act out their dreams while sleeping. During a part of sleep called REM (Rapid Eye Movement), when most dreaming happens, people usually don’t move much because their bodies are in a very relaxed, almost paralyzed state. But with this disorder, that relaxed state doesn’t happen. So, people might move around, talk, or even shout and hit out while they’re still asleep.
These sleep problems may lead to other issues, including excessive daytime sleepiness. Certain medical conditions, such as arthritis, Alzheimer’s disease, and cardiovascular disease, can also impact sleep patterns. While you may consider using sleeping pills or other sleep aids, keep in mind that there’s a great amount of these medications out there, and not all of them are suitable for everyone. Therefore, always consult a sleep specialist before relying on them on your own.
