Have a sound sleep for good health in old age

Around half of the older people aged 60 and above experience sleep disorders

By Himanshu Rath

Almost half of older people over 60 years have sleep disorders or related issues. During old age, many physical changes occur in the human body. Change in sleep patterns is also a part of the normal aging process. As people age, they tend to have a harder time falling asleep and more trouble staying asleep. Most older people spend comparatively more time in lighter sleep and hardly experience deep sleep.

While sleep often tends to become more challenging in old age, insomnia i.e. trouble falling asleep and staying asleep is not restricted to older people only. People in the age groups of 45-60 years also face sleep disorders in their life. Among these, some people struggle for longer periods due to various factors.

Biologically, it’s common for older people to experience a change in sleeping patterns because of disruptions to the circadian rhythm. The area of the brain called the suprachiasmatic nucleus responsible for regulating our body’s circadian rhythm, otherwise known as our internal clock, weakens in older age.

As a result, it disrupts your usual rhythms causing changes in your sleep and hunger cycles.

Most studies on the relationship between sleep duration and health provide evidence of a direct relationship between sleep duration and mortality. Research findings conclude that regular sleep of fewer than five hours daily or more than nine hours raises the risk of death.

Major causes of sleep disorders

Health conditions and daily habits also contribute to the development of sleep disorders. Physical and mental health conditions play a significant role in an aging adult’s sleep quality.

In older people, pain-inducing ailments like arthritis and fibromyalgia also cause discomfort and sleep disruptions, in addition to other health issues such as sleep apnea, diabetes, stress, anxiety, heart disease, and depression.

In old age, more than 90% of older people take some kind of medical prescription and most of the medicines are not sleep-friendly. Certain prescriptions or medications for high blood pressure can decrease the quality of rest or sleep, while some medicines can cause daytime drowsiness in older people.

How to get a sound sleep 

 

Maintain sleep discipline 

 

Maintain your active daily routine and encourage sleepiness by following a nightly routine. Go to bed at a regular time each night. Have a bedtime routine where you practice a relaxing activity like reading, taking a bath, or stretching. Keep yourself away from technological devices an hour and a half before bed. Avoid substances like alcohol or tobacco, it might disrupt your sleep.

Make bedroom sleep-friendly

Your bedroom should be a distraction-free zone that limits sleep disruption and encourages sound sleep.  It should also be dark and cool. Cover windows with curtains and reduce light in your bedroom as much as possible.

Exercise regularly

 

Just 30-40 minutes a day of exercise can help promote better sleep in older people. Walking is one of the best physical exercises in old age. It can also ensure improved mental health, disease prevention, and increased social engagement.

Engage yourself 

 

Anxiety is a huge hindrance to sleep. Spending time with others can help improve well-being, decrease the risk of depression, and enhance the quality of sleep. If not able to engage in social activities, adopting a pet inside the home can help decrease loneliness. You will experience less depression, feel less anxiety and have a sound sleep.

For more info, Contact[email protected], WhatsApp: +919810030979, Address: Agewell Foundation USA Inc., 62W 47th ST STE 707, New York, NY-10036, www.agewellfoundationusa.org

Current practices of elderly care in the US differ considerably from those in India

Himanshu Rath is the head of the Agewell Foundation USA Inc. It is a 501(c)(3) registered Non-Profit initiative, committed to working for the welfare of destitute Old People desperately needing assistance.

Images courtesy of (Image: Seasons) and provided

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