As we age, sleep often becomes more elusive and hampered by sleep disorders. Getting less “deep” sleep can be due to many factors, including poor sleep quality and getting up more often during the night to use the bathroom. In addition, there are sleep disorders like insomnia, sleep apnea, and restless leg syndrome that hinder a good night’s sleep.

Too often, waking up tired, feeling easily annoyed, having trouble falling asleep, or having trouble staying asleep is chalked up to aging. Some of these symptoms can be due to changes in our body, or simply because of lifestyle habits. Either way, ignoring any of these sleep disorder symptoms is risky, especially because not getting enough sleep can increase the risk of high blood pressure, heart disease, and diabetes. In addition, lack of sleep can lead to memory problems, an increased risk of falls, stress in relationships, and negative feelings.

So, what can you do to try and help get 7-8 hours of sleep each night, which is recommended by the National Sleep Foundation?

First, talk to your doctor. Medications can make it hard to fall asleep, while chronic illnesses like arthritis and asthma can cause pain, which also interferes with your ability to sleep. A conversation with a Springpoint at Home Aging Life Care Advisor can help determine which of the strategies below can be best incorporated into your life. These are practical things you can do to practice good “sleep hygiene”:

1. Go to sleep and get up at the same time each day, even on weekends.
2. Keep your bedroom on the cool side for sleeping.
3. Create a bedtime routine that relaxes you. It can be reading or listening to music, but avoid using technology at least 30 minutes before bedtime.

As we age, our metabolism changes, so altering old habits can help as well:

1. Avoid drinking alcohol.
2. Avoid caffeine late in the afternoon (that can include chocolate and tea).
3. Avoid large meals within 2-3 hours of bedtime.

Regular exercise during the day, but not within three hours of bedtime, will also help your sleep quality. Social interactions help our body to maintain a normal sleep and wake rhythm. Springpoint at Home’s Certified Home Health Aides can accompany your older adult on walks in the home or outside, along with companionship. We offer overnight services as well. Having someone who can help with nighttime toileting and mitigate fall risks serves as a comfort to our families.

If you need another good reason to take action to help ensure a good night’s sleep, a growing body of evidence suggests a link between sleep disturbances and an increased risk of dementia. Studies show that:

1. Getting less than six hours of sleep per night on a regular basis is associated with an increased risk of dementia.
2. Sleep disorders such as insomnia, sleep apnea, and restless leg syndrome can disrupt sleep patterns and increase dementia risk.
3. Sleeping more than nine hours per night may also be associated with an increased risk of dementia, particularly in older adults.

For more information on how Springpoint at Home can help, please call: 609-301-2101 or 844-724-1777.