The Science Behind Restful Sleep for Seniors

As you age into your golden years, your sleep will change. Quality sleep is even more critical in your overall wellness with age. Knowing about sleep in seniors can give you a positive advantage in managing your nighttime sleep. Learning about natural sleep improvement, strategies can maximize your mental function, boost your immune system, and energize your outlook.

Sleep accompanies us our whole lives, but sleep patterns vary with age. Seniors make shifts in their circadian cycles, leading them to retire early and rise early, a sleep development in aging. This progression in sleep is called advanced sleep stage syndrome, a feature of natural aging. Yet, awareness must be realized: sleep patterns will vary, but sleep needs don’t.

Older adults will have many lighter sleep stages and less deep, rejuvenating sleep. Consequently, seniors will experience increased arousal at night and a morning sensation of not having accomplished a whole night’s sleep. Besides, seniors will produce less melatonin, a hormone that controls sleep and waking times.

A range of medical ailments common in older adults can affect sleep. Chronic pain, medication, and sleep-related diseases such as sleep apnea or restless leg syndrome have profound sleep disturbances. Knowing about these factors and sleep disturbances will help you respond positively.

Aging creates many physiologic changes, which, in turn, affect sleep and sleep quality. By knowing about these physiologic changes, seniors can maximize sleep naturally.

One of the most important factors regulating senior sleep is the variation in hormone production. Melatonin, often called the “sleep hormone,” naturally declines with age. That reduction can make falling asleep and maintaining a consistent sleep schedule difficult. In addition, fluctuations in cortisol, the “stress hormone,” can lead to increased nighttime arousal.

The body’s inner clock, or circadian rhythm, tends to become less potent in older adults. That can result in an early bedtime and waking time, an early sleep period, and an advanced sleep stage syndrome. Seniors’ sleepiness comes in the early evening and wakes them early in the morning, disrupting routine sleep habits.

Aging medical ailments can also significantly contribute to sleep disturbances. Ailments such as arthritis, aches, and nighttime incontinence can cause awakened nights with increasing frequency. Sleep diseases such as sleep apnea become increasingly prevalent with age, possibly generating poor sleep and less rejuvenation.

Our sleep habits change with aging. Most seniors have sleep disorders, which can have a profound impact on their lives. Diagnosis of such disorders begins with awareness of such sleep ailments.

Insomnia is most likely the most prevalent sleep disorder in seniors. It is characterized by difficulty sleeping, sleeping through, or both. Obstructive sleep apnea, in which one stops and then starts breathing during sleep, is also a prevalent issue. Restless legs syndrome, in which one experiences a constant urge to move one’s legs, can disrupt sleep, too.

Certain herbal supplements can help seniors sleep better. Chamomile tea is renowned for its calm behavior, and reading a cup of it at night can be a perfect part of a sleep routine. Valerian root, in its form as a supplement, can reduce sleep onset and improve sleep quality.

Incorporating relaxation techniques into a nightly routine can immensely boost sleep quality. Progressive tension-easing muscle relaxation, deep tension-easing breaths, and soft stretches can ease tension and make your body sleep early. Even a few minutes of mindfulness meditation can calm an overactive mind and induce a peaceful sleep.

Make your bedroom a sleep haven. Begin with a cool room temperature, between 60-67°F (15-19°C). That temperature range induces a healthy sleep by emulating the body’s overnight drop in its core temperature. Blackout shades or an eye cover can shut out lights, and white noise machines or earplugs can muffle disturbing noises. Remove electronic items from your bedroom, and blue light suppression of melatonin will inhibit sleep onset, too.

Purchase a comfortable mattress and pillows to ease your body aches and pains and disturb your sleep less. As we age, our bodies become increasingly sensitive to pressure, and a supportive sleeping surface is paramount. Ask your doctor about a supportive sleep surface, such as a memory foam model or an adjustable model, so that your sleep environment can be adjusted according to your requirements.

Reduce noise disturbances with earplugs or a white noise device, and sleep peacefully through startling noises. Remove electronic items, and blue light suppression of melatonin will also inhibit sleep onset.

Establish a sleep preparation routine to inform your body that sleep time is near. This can include mild stretches, reading a book, deep breathing, and meditation practice. Do not have stimulating experiences and stressful talks in the evenings, for these will make it even harder to wind down and sleep.

The older one gets, the more critical high-quality sleep is for overall well-being and wellness. By being educated about senior sleep cycles and employing natural strategies, one can regain control of sleep. Remember to maintain a steady sleep schedule, have a relaxing bedtime routine, and make your sleeping environment sleep-conducive. Monitor your diet, exercise routine, and sunlight and artificial light intake during the day. In case sleep remains an issue, remember to turn to your doctor for guidance.