Sleep Problems for the Elderly

by Aimee Amodio | More from this Blogger

11 Aug 2006 12:42 PM

Your sleep requirements and sleep patterns change throughout your life. But more than half of all older Americans have sleep problems that they think are a normal part of aging. They are NOT a normal part of aging, and the elderly shouldn't have to suffer with sleep problems.

Side effects of sleep problems:

• Memory loss
• Decreased ability to concentrate
• Impaired function (physically and mentally)
• Higher risk of falls and accidents
• Moodiness and depression

How do you help a beloved friend or family member get a good night's sleep?

1. Keep a week-long diary that tracks wake-up time and bedtime, plus timing of meals, amount of exercise, medications taken, and how restful each night's sleep was. This information will be useful to your doctor in deciding how to treat the sleep problems.
2. Go for a walk every day at a time when the sun is bright. The natural light will help your body set a circadian rhythm.
3. Increase exposure to natural light during the day and evening. If the dark winter days bring sleep problems, try bright lights or even a vitamin D lamp.
4. Limit napping. If you must nap, do it before two in the afternoon. Keep it short and sweet -- a half hour is good.
5. Make sure the bedroom is a comfortable temperature.
6. Make sure the bedroom has good ventilation.
7. Make sure the bedroom is dark for sleeping. A night light may help an elderly friend get around, but it can also make it more difficult to sleep.
8. Look at those drug fact sheets that come with your medicines. Something you are taking may be making you tired at the wrong time or leaving you awake through the night.
9. Despite the bedtime you have chosen, wait until you are sleepy to go to bed.
10. Avoid heavy meals right before bed. Plan your dinner for at least four hours before bedtime to give your body time to digest.
11. Limit foods and drinks in the evening so you don't have to get up to use the bathroom as often.
12. Regular exercise can help your body set up a healthy sleep pattern. It doesn't have to be vigorous exercise! A walk around the neighborhood or a round of golf still counts as exercise. Try to do a little something active every day.
13. Help clear your mind of worries that may be keeping you awake. Keep a journal to get nagging thoughts out of your head so you can sleep peacefully.

Learn more about Aimee Amodio

Aimee is a fiction writer... dog lover... music lover...

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