Aging has multiple shades and layers
to it and when referred to in the context of sleep, it has a whole new
dimension.
Along with physiological alterations in seniors, there has been an increased
attention for geriatric health and the aging body.
Let’s take a closer look at the relationship between aging and sleep and how both are intertwined and can cause common sleep issues and a few sleep habits that older adults could easily implement.
AGE RELATED CHANGES IN SLEEP CYLCE
There is no doubt that sleep changes as we age. Prolonged
nocturnal awakenings are more frequent and a decreased ability to maintain deep
sleep. Initiation to sleep, efficiency in sleep, the stages of sleep, quality
of sleep, day-time sleep patterns.
We live in a world full of assumptions and well one such has to be that of how
there is an inability and decline to initiate sleep as one ages. The magnitude
of the change maybe slightly midlevel.
The chances of seniors waking up often in the middle of the night and rising
even earlier during mornings are also predictable. This also explains why older
adults find their transition between sleep and waking up to be abrupt and that
they used to sleep lighter when they were younger.
Older people tend to wake up more often because they spend less time when in
their deepest state of sleep. Other constituting reasons are seniors that wake
up in the middle of the night to urinate, anxiety or any kind of discomfort or
pain they maybe experiencing due to illnesses. Other constituting reasons can be certain
medications, inappropriate atmosphere that surrounds the seniors at the time of
sleep, insufficient exposure to daylight or lack of daytime activities.
MEDICAL CONDITIONS THAT AFFECT SLEEP IN THE EDLERLY
If any of these warnings arises, you
know you need to sought medical attention for the same.
· Obstructive sleep
anea
· Depression
· Cardiovascular
disease
· Dementia
· Neurovascular
disease
· GERD or
Gastroesophageal reflux disease
·
Restless legs
syndrome
·
Anxiety
Moreover, a long-term irregular sleep
schedule may trigger various health issues, including excess stress, tiredness
or fatigue and create a sense of irritability or moodiness throughout the day.
In addition to that, it can also substantially diminish cognitive and memory
function which can result in seniors falling and thereafter face severely
serious injury if appropriate care isn’t provided on time.
HEALTHY SLEEPING TIPS FOR SENIORS
These are a few tweaks that you could incorporate into your bedtime routine which helps cope with insomnia and other age-related sleep problems :
Keep a regular sleep schedule and avoid sudden changes in sleep schedules.
Don’t try and resist if there is a delay in sleep for any longer than 20 minutes. If you cannot fall back asleep within those 20 minutes, instead try falling back asleep. Maybe slowly do some relaxing activities, i.e., listening to soft music that is calming enough to put you to sleep.
As much as possible, avoid daytime napping. If not possible, try to take a short power nap during the day and time it for 10 -15 minutes within 8 hours of waking up.
· Adding movement to your routine and exercising regularly can help stimulate a sleep cycle. However, it is recommended to avoid any form of exercises or exertion at least 4 hours before bedtime.
Try to evenly space out time between every meal and ensure that your last meal is had at least 4 hours before bedtime; an overactive digestive system can also disrupt your sleep.
· As much as possible, try and stay relaxed before the onset of sleep seeps in.
Athulya Home Healthcare offers holistic care and counselling by a team of qualified and highly experienced in geriatrics where an utmost emphasis is given for both physical and mental well-being.
Contact Athulya Home Healthcare and get in touch with the finest geriatric services in Chennai.
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