What can enhance sleep for many adults? 10 actionable strategies

What can enhance sleep for many adults? That’s a question of great importance, especially considering that nearly 50% of adults aged 65 and above experience sleep-related complaints.

Establishing a regular sleep schedule, creating a relaxing bedtime routine, and optimizing the sleep environment are key components of fostering restful sleep.  

As the aging population continues to grow, addressing sleep disturbances in seniors becomes crucial. 

It’s essential to understand that sleep problems are not an inherent part of the aging process, but rather influenced by factors such as medical conditions, medications, and psychosocial aspects.

This empowers companion caregivers for the elderly (and relatives) to take action. 

If you’re seeking effective solutions to enhance sleep quality for yourself or a loved one, this comprehensive guide will provide you with 10 actionable strategies to overcome common sleep issues.

Sleep Patterns of Aging: Understanding Sleep Problems in Older Adults

Sleep problems commonly experienced by older adults can be attributed to various factors, including medical conditions, medication use, psychosocial influences, and primary sleep disorders. 

By understanding the causes of elderly sleep problems, you can better support and address the sleep needs of your aging loved ones.

Let’s explore some key insights based on the data and facts from a study published in the Sleep Medical Clinics journal.

1. Normal Changes to Sleep Architecture

Sleep architecture refers to the structure and patterns of sleep. Older adults experience age-related changes in sleep physiology. 

By the age of 60, most age-dependent changes in sleep parameters occur, such as a decline in total sleep time, a decrease in the percentage of time spent in slow wave sleep (SWS) and rapid eye movement (REM) sleep, and an increase in time awake after sleep onset (WASO). 

These changes can impact the restorative aspects of sleep and overall sleep quality.

2. Multimorbidity and Polypharmacy

Aging is associated with an increasing prevalence of multimorbidity, which refers to the coexistence of multiple chronic medical conditions in the same individual.

Older adults with multiple diseases are more likely to experience sleep disorders. The prevalence of sleep problems increases with the number of comorbid conditions. 

In fact, among older adults aged 65 years and older without comorbid illness, 36% reported a sleep problem, while this percentage increased to 52% among those with one to three comorbid conditions and to 69% among those with four or more comorbid conditions.

3. Psychosocial Factors

Psychosocial factors play a significant role in sleep problems among older adults. Caregiving responsibilities, social isolation, loss of physical function, and bereavement can impact sleep patterns. 

In the case of home caregiving, intensive assistance can result in psychological stress, physical strain, and disrupted sleep schedules.

Social isolation, loss of regular schedules, and decreased social contact can lead to loneliness, inactivity, and irregular sleep-wake patterns. 

According to this study, bereavement, experienced by over 70% of older adults, is associated with increased loneliness and social isolation, contributing to sleep disturbance.

4. Primary Sleep Disorders 

Certain sleep disorders are more prevalent among older adults. 

Insomnia, characterized by difficulties in initiating or maintaining sleep, affects approximately 40-70% of older adults, with up to 50% of cases going undiagnosed. 

Restless Leg Syndrome (RLS) and Periodic Limb Movements of Sleep (PLMS) also increase in prevalence and severity with advancing age. 

RLS affects 9-20% of older adults, while PLMS is estimated to be present in 4-11% of older adults.

Understanding the factors that contribute to sleep problems in older adults is crucial for promoting better sleep and overall well-being.

 

10 Actionable Strategies to Enhance Sleep quality with Older Adults

By implementing these strategies, you can make a meaningful difference in promoting restful and rejuvenating sleep for your aging loved ones. 

1. Stick to a Regular Sleep Schedule

Maintaining a regular sleep schedule is crucial to enhance sleep quality in many adults and especially seniors.

According to the National Institute of Aging, older adults need about the same amount of sleep as all adults, which is approximately 7 to 9 hours each night. 

However, as individuals age, their sleep patterns tend to shift, with a tendency to go to bed earlier and wake up earlier than they did when they were younger. 

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Tip: By encouraging your elderly loved ones to establish a consistent sleep schedule, where they go to bed and wake up at the same time every day, even on weekends or while traveling, you can help regulate their internal body clock.

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This consistency helps synchronize their sleep-wake cycle and makes it easier for them to fall asleep and wake up naturally. 

Not only does a regular sleep schedule improve sleep quality, but it also enhances overall well-being by promoting a sense of routine and stability.

2. Create a Relaxing Bedtime Routine

Developing a relaxing bedtime routine is essential for older adults to signal their bodies that it’s time to wind down and prepare for sleep. 

Engaging in calming activities before bed can help promote relaxation and set the stage for a restful night’s sleep. These rituals serve as cues for the body and mind to transition into a state of relaxation and prepare for sleep. 

• Reading a book, for example, not only provides an escape into a different world but also helps distract the mind from daily worries and concerns, allowing for a smoother transition into sleep.
• Listening to soothing music can have a similar effect by calming the mind and reducing stress and anxiety.

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3. Design a Sleep-Friendly Environment

Creating a sleep-friendly environment is crucial for optimizing the sleep quality of older adults. According to the National Institute of Aging, the bedroom should be optimized for comfort and relaxation. 

Start by ensuring that the room is at a comfortable temperature, neither too hot nor too cold, as extreme temperatures can disrupt sleep. It’s important to minimize potential disruptions by keeping the room quiet and free from unnecessary noise. 

Another important aspect is to remove electronic devices such as televisions, computers, and phones from the bedroom. 

The artificial light emitted by these devices can interfere with the body’s natural sleep-wake cycle, making it harder to fall asleep.

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Tip: Create a calm and peaceful atmosphere by using soft lighting, soothing colors, and comfortable bedding. 

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By designing a sleep-friendly environment, you can help older adults create an atmosphere that promotes relaxation, tranquility, and ultimately, a restful night’s sleep.

4. Encourage Regular Exercise

Regular exercise during the day plays a significant role in improving sleep quality for older adults. 

Engaging in physical activity helps promote better sleep at night by reducing anxiety and stress, increasing melatonin levels (the hormone that regulates sleep), and promoting overall physical and mental well-being. 

According to this study, moderate exercises such as walking or swimming are highly beneficial. Encourage older adults to incorporate at least 30 minutes of exercise into their daily routine, aiming for most days of the week. 

It’s important, however, to advise them to avoid vigorous exercise close to bedtime, as it can stimulate the body and make it difficult to fall asleep.

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Tip: Engaging in physical activity earlier in the day allows the body to wind down gradually and prepare for restful sleep at night. 

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5. Avoid Stimulants and Heavy Meals

The consumption of stimulants and heavy meals close to bedtime can significantly disrupt sleep. Encourage older adults to limit their caffeine intake, especially in the afternoon and evening. 

Caffeine is a stimulant found in coffee, tea, energy drinks, and chocolate, and it can interfere with falling asleep and maintaining sleep quality. 

Encourage them to opt for decaffeinated beverages or herbal teas instead, which have a more calming effect on the body.

Additionally, advise against consuming heavy or spicy meals in the evening, as they can cause discomfort, indigestion, and even acid reflux, making it harder to sleep peacefully. 

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Tip: Encourage older adults to opt for lighter, balanced meals in the evening, rich in nutrients and easy to digest.

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6. Establish a Relaxing Sleep Environment

Creating a sleep sanctuary for older adults is essential to enhance sleep for many adults. 

According to this study, a relaxing sleep environment contributes to improved sleep quality. Encourage the use of low lighting in the evenings, as it signals to the brain that it’s time to wind down. 

That’s right, you can create your own sleep sanctuary! 

Soft, dim lighting can help create a cozy ambiance conducive to relaxation. Consider recommending activities like reading a book or listening to calming music before bed. 

These soothing rituals help shift the mind into sleep mode. Research shows that engaging in relaxing activities before bedtime can decrease sleep onset latency and improve sleep efficiency. 

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Tip: For an extra touch of comfort, suggest using blackout curtains or eye masks to block out excess light, as darkness promotes the release of melatonin, a hormone that regulates sleep-wake cycles.

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7. Address Medication and Substance Use

Certain medications and substances can interfere with sleep patterns. It’s important for older adults to discuss their medications with healthcare professionals to identify any potential sleep disturbances. 

According to a study published National Institute of Aging, some medications can cause insomnia or daytime sleepiness. 

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Tip: Encourage older adults to consult their healthcare provider for a medication review and potential adjustments if sleep issues persist. 

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And advise them to limit alcohol consumption, as it can disrupt sleep architecture and lead to fragmented and less restorative sleep. 

According to the same study, even small amounts of alcohol can impair sleep quality and increase wakefulness during the night. 

Helping older adults become aware of the potential effects of medications and substances on their sleep can empower them to make informed decisions that positively impact their sleep hygiene.

8. Manage Stress and Mental Health

 

Stress and mental health play significant roles in sleep quality. As a companion caregiver or someone concerned about an older adult’s sleep, it’s essential to address these factors.

Stress and anxiety can significantly impact sleep onset and maintenance.

Encourage older adults to find healthy ways to manage stress, such as practicing relaxation techniques like deep breathing or meditation.

Here are 7 tips to provide the best possible care for seniors with dementia or other stress related issues. 

These techniques help activate the body’s relaxation response, leading to a calm and peaceful state conducive to sleep. Engaging in hobbies and activities they enjoy can also promote positive mental health and alleviate stress. 

Research shows that having strong social connections can enhance sleep quality with many adults and reduced risk of insomnia symptoms.

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Tip: Encourage older adults to seek social support if needed, as meaningful connections and emotional support can positively impact their overall well-being, including sleep quality. 

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Consider seeking the services of a companion caregiver for your elderly loved ones.

By addressing stress and mental health, you can help older adults create a healthier mental and emotional space that supports restorative sleep.

 

9. Address Underlying Sleep Disorders

If sleep problems persist despite implementing good sleep hygiene practices, it’s important to consider the possibility of underlying sleep disorders. 

 

 

Insomnia, sleep apnea, and restless leg syndrome are common sleep disorders that can affect older adults. 

According to the National Institute of Aging, insomnia is the most prevalent sleep problem in adults aged 60 and older. It’s characterized by difficulty falling asleep, frequent awakenings during the night, early morning awakenings, or non-restorative sleep. 

Sleep apnea, on the other hand, involves brief pauses in breathing during sleep, leading to disrupted sleep and excessive daytime sleepiness. Restless leg syndrome causes uncomfortable sensations in the legs, often relieved by movement, leading to sleep disruption. 

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Tip: If sleep disorders are suspected, encourage older adults to seek medical evaluation from sleep specialists who can provide accurate diagnoses and tailored treatment plans.

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10. Promote a Comfortable Sleep Environment

Ensure that the sleep environment is comfortable and supportive. 

Invest in quality mattresses and pillows that cater to individual preferences and provide adequate support. 

Address any physical discomfort, such as pain or discomfort from chronic conditions, by working with healthcare professionals to manage symptoms effectively.

Conclusion

Enhancing sleep for older adults is essential for their overall well-being. By implementing the above 10 actionable strategies, you can significantly improve sleep quality and promote optimal health in your aging loved ones. 

Remember, establishing a regular sleep schedule, creating a relaxing bedtime routine, and optimizing the sleep environment are key components of fostering restful sleep. 

Encourage healthy habits, address underlying sleep disorders, and promote overall physical and mental well-being.

Are you considering the services of a compassionate companion caregiver to provide in-home care for your loved ones so they can receive quality care at home, while you live your life?

Let’s do the heavy lifting for you. Reach out to the Global One Home Care team today and we’ll help you connect with just the right professional caregiver for your needs.