Excessive Sleep During Day-Time: Ways Seniors Can Avoid It

Sleeping is a significant activity to remain healthy. Sleep disorders in seniors are not part of aging, but they become a common issue for various health reasons.

Aches and pains, frequent disturbances, and side effects of aging are a few common reasons for sleep issues in seniors.

Excessive Sleep During Day is Just Lack of Sleep During Night

Stress, anxiety, poor lifestyle choices, medications, physical health issues, pains, and aches are the common reasons for insomnia in seniors. 

Whatever the reasons, people of this time are experiencing extreme sleep-related issues than any other generation.  

If you are a senior and getting enough deep sleep during the night, you should consider yourself lucky! 

If you are someone who is experiencing average to great sleep every night but daytime drowsiness or tiredness, this blog is for you. 

Daytime Drowsiness - The Reasons Behind It 

No, we are not talking about the drowsiness after a meal. In fact, 10-15 minutes quick naps during the afternoon will boost your energy, activity, and even memory according to a few research findings. 

But if you are feeling drowsiness all day long, you should consider a few activities that keep you active and ‘awake.’ 

Sleep Deprivation - The Most Common Reason Behind Daytime Drowsiness 

Sleep deprivation is an issue with many reasons behind it. It can impair a person’s life quality to an extent where mood swings, mental issues, and even depression can follow the line of issues. 

You can find the root cause of the issue by closely monitoring your food, sleep, and lifestyle habits. Here are a few common reasons behind sleep deprivation in seniors. 

Physical Health Issues in Seniors 

●  Reduced metabolism, decreased muscle and bone health, side effects of chronic medical issues can cause severe disturbances during the night.

●   Issues like incontinence are considered major health issues that hamper a senior’s sleep quality completely.

● And issues like diabetes, sleep apnea, headache, joint pains, muscle soreness, and breathing issues directly affect sleep quality in elders.  

Stress and Anxiety in Seniors 

● As age catches up, your loved one can go through a lot. The issues related to physical health and mental health can take a toll on their everyday sleep.

● Boredom, loneliness, or age-related stress can negatively impact their mental health, leading to anxiety and depression.

●  If your loved one is living alone or a senior living all by yourself, get in touch with family care for seniors for better daily care. 

Side Effects of Medication 

● As health issues arise, seniors are prescribed multiple combinations of medications for various health issues.

●  Medications such as serotonin reuptake inhibitors, psychostimulants and amphetamines, anticonvulsants, and even cold medicines can cause medication-induced insomnia. 

Lack of Physical Activity 

● Due to an injury, pain, or a physical condition, seniors tend to stay in a single posture for a long time.

●  This lack of activity reduces digestion and the overall need for physical exertion to signal rest. 

Tips to Improve Sleep in Elders 

There is no thumb rule for perfect sleep habits. One has to experiment, find what’s working for them and stick to those habits.  

One research suggests a senior needs 8 hours of sleep every day, and another suggests it should be 9 hours. More than the numbers, it is the way the senior feels in the morning that matters. 

If a sleep time is making you feel rejuvenated or relaxed, stick to that time and hours. Here are a few tips that will help you achieve it. 

● Stick to a Schedule - You need to turn your bio clock on for your sleep. Practice going to bed at a particular time every night. This way, your body gets accustomed to your sleep time. 

●Make Your Sleep Environment Cozy - Dark, quiet, and tidy environment boosts your sleep naturally. Remove the clutter, extra lighting, and keep the room sleep-inducing. 

●    Follow Soothing Sleep Activities - For some, a warm shower (not hot) works before sleep and for some soft music. Find your groove to get yourself the sound sleep experience you are craving for. 

● Avoid Sleep Medications if You Could - Relying on medication for sleep can distance you from natural rest. If you rely on sleep medications, reduce the quantity by depending on mindfulness activities, yoga, exercises, and deep breathing activities. They work! 

●   Food Habits That Need to be Changed - Avoid alcohol and limit your caffeine intake during the daytime. Have your supper at least 2 hours before bedtime and avoid healthy, oily, and sugary foods. Take warm turmeric milk before sleep. It works as a natural cleanser at night to remove toxins from your body. 

●Exercise Daily - Moderate to vigorous exercise decreases daytime drowsiness and reduces the time it takes to fall asleep during the nighttime. It also significantly improves your overall deep sleep time. If you cannot perform the physical workout, try activities for bedridden seniors. 

●      Reduce Water Intake Before Sleep - The need to visit the toilet during the night affects your sleep quality. Reduce your water intake so that you have to go to the bathroom only when you are awake in the morning.  

If you feel sleepy or sleep excessively during the daytime, work on the following three - change your food habits, work out if you can, and practice mindfulness activities.    Athulya Home healthcare is India’s 1^st exclusive senior healthcare provider that offers a wide range of medical services for seniors at the comfort of their own homes. Their Geriatric counselling sessions at home helps seniors improve the quality of living and live their senior hood to the fullest!