One of the foundations to support good health is getting enough quality sleep. In this article, we will explain how much sleep seniors need and what problems they face to achieve quality sleep. Finally, we will share 8 essential tips to help seniors improve sleep quality and duration to support their greater health.

The idea that seniors require less sleep than younger adults is misguided.

As the National Institute on Aging explains, seniors require the same amount of sleep as they did in decades past, which is at least seven hours and up to nine hours per night. Getting this amount on a regular basis will promote well-being and improve health outcomes.

Quality sleep is essential to protect your health at any age. However, seniors often deal with several challenges that prevent them from getting it.

Here are a few reasons why that can happen:

• Hormonal changes: After the age of 60, elders experience hormonal shifts that impact sleep. As we age, the body secretes less melatonin, a hormone that is essential in regulating sleep. An excess of cortisol, also referred to as the stress hormone, may also worsen sleep quality.

• Illness and pain: Certain diseases and adverse health conditions can impact a senior’s ability to sleep. For instance, seniors with Alzheimer’s may sleep too little or too much and may also wake up frequently throughout the night. Sleep apnea and restless leg syndrome are also associated with sleep issues, among other conditions. Plus, sleep quality and duration will often suffer if you experience pain.

• Medications: It is common for seniors to take more medicine as they age, though poorer sleep may be an adverse side effect of some prescriptions and medical treatments.
  

According to a report from the Centers for Disease Control (CDC), getting less than seven hours of sleep per night (as an adult at any age) is associated with a greater risk of:

• obesity
• diabetes
• high blood pressure
• coronary heart disease
• stroke
• mental health issues
• mortality

Plus, seniors may be prone to additional risks following poor sleep, which include:

• memory problems
• irritability
• a greater likelihood of falling
• being prone to accidents

As we can see, it is essential to prioritize sleep to maintain your well-being and prevent serious health risks.

Here are some tips that can help improve sleep quality and duration in seniors:

• Follow a consistent sleep schedule every night to keep your circadian rhythm (sleep cycles) on track.

• Avoid taking naps later in the day, which can prevent you from falling asleep at a normal time at night.

• Avoid looking at screens prior to bedtime since blue light can signal your body to stay awake and alert.

• Similarly, turn lights down at least an hour before bedtime to allow your mind and body to wind down.

• Avoid eating too close to bedtime to allow enough time for proper digestion. Plus, avoid alcohol prior to sleep and limit your caffeine intake throughout the day.

• Enhance the quality of your sleep environment by regulating your room’s temperature and maintaining a clean, comfortable, and safe sleeping area.

• If you think your medications may be contributing to sleep issues, speak with your doctor about the risks of polypharmacy and see if any prescriptions can be changed or adjusted.

• If you regularly suffer from poor sleep or have recently developed sleep problems, contact your physician sooner rather than later. 

Related Articles: 

10 Tips on How to Get More Energy