Sleep is essential for physical and mental wellbeing at any age, but it becomes particularly important as we grow older. Unfortunately, many elderly adults struggle with insomnia, a condition characterised by difficulty falling or staying asleep, or waking up too early and not being able to get back to sleep. This not only impacts quality of life but can also worsen existing health problems. Fortunately, there are several ways to improve sleep in later life.
Understanding Insomnia in Older Adults
It is a common misconception that sleep needs decrease significantly with age. While older adults may sleep slightly less than younger adults, most still need around 7 to 8 hours per night. However, age-related changes in sleep patterns can make it harder to get restful, uninterrupted sleep. These changes include:
- Lighter sleep: Older adults tend to spend less time in deep sleep, making them more prone to waking during the night.
- Changes in circadian rhythm: Many people find themselves becoming sleepy earlier in the evening and waking earlier in the morning.
- More frequent awakenings: Night-time waking can be due to a variety of factors, including the need to use the toilet, pain, or discomfort.
- Underlying health issues: Conditions such as arthritis, heart disease, or neurological disorders can interfere with sleep.
- Medication side effects: Some medications commonly prescribed to older people may disrupt sleep patterns.
Common Causes of Insomnia in the Elderly
Beyond the natural ageing process, several factors can contribute to insomnia:
- Stress and anxiety: Worrying about health, finances, or family can lead to racing thoughts at bedtime.
- Depression: Sleep disturbances are both a symptom and a cause of depression, and the two often go hand-in-hand in older adults.
- Poor sleep habits: Irregular bedtimes, excessive daytime napping, or too much screen time in the evening can all interfere with sleep quality.
- Caffeine, alcohol, and nicotine: These substances can make it harder to fall asleep or stay asleep.
How to Improve Sleep in Later Life
There is no one-size-fits-all solution to insomnia, but several strategies can help older adults improve their sleep naturally:
1. Establish a consistent routine
Go to bed and wake up at the same time every day, even at weekends. This helps regulate your internal body clock.
2. Create a sleep-friendly environment
Ensure your bedroom is dark, quiet, and cool. Consider blackout curtains, earplugs, or a white noise machine if needed. A comfortable mattress and pillow can also make a significant difference.
3. Limit naps
While short daytime naps can be refreshing, sleeping too much during the day can reduce your ability to sleep at night. Aim for no more than 30 minutes, and avoid napping late in the afternoon.
4. Stay active
Regular physical activity, such as walking or swimming, can promote better sleep. However, avoid vigorous exercise in the hours before bedtime.
5. Reduce screen time in the evening
The blue light from TVs, tablets, and phones can suppress melatonin production – the hormone that helps you fall asleep. Try reading a book or listening to calming music instead.
6. Watch what you eat and drink
Avoid caffeine and alcohol in the late afternoon and evening. Try not to eat large meals just before bed, as digestion can interfere with sleep.
7. Try relaxation techniques
Breathing exercises, meditation, or gentle stretches can help calm the mind and body before bed.
8. Speak to your GP
If sleep problems persist, it’s important to speak with your doctor. They can help identify any underlying medical issues and review your medications. Cognitive behavioural therapy for insomnia (CBT-I) is a particularly effective non-drug treatment.
Conclusion
Insomnia in older adults is common but not an inevitable part of ageing. By understanding the causes and making small lifestyle adjustments, it is possible to enjoy restful and restorative sleep well into later life. If you or a loved one are struggling with chronic sleep difficulties, don’t hesitate to seek professional advice – a good night’s sleep is too important to ignore.