Do you need to improve your sleep? If you’re unsure, answer the following questions.
How well did you sleep last night? What about in the past week? How about the past month?
If you answered “Not well” to any or all of the questions above, you aren’t alone. According to the U.S. Center for Disease Control (CDC), approximately 70 million Americans experience chronic sleep problems.2
While these questions may seem like nothing more than part of a mundane screen, your amount and quality of sleep play a huge role in your overall health.
In this article, we will explore how sleep impacts your entire body (including your brain), what’s hurting our sleep, and how we can improve it.
The Impact of Poor Sleep
Sleep has historically been credited with restorative functions of the brain.
It’s commonly said that sleep is the time our brain has to process everything that’s happened throughout the day.
While this may be true, it extends beyond that as well.
Decreased sleep is associated with injuries, depression, stroke, heart disease, COPD, arthritis, obesity, poor quality of life, and (not surprisingly) decreased well-being.2
In older adults, insomnia (a condition involving chronic lack of sleep)has also been linked to cognitive decline, including deficits in memory and executive function, poorer scores on tests of verbal function and speed, and increased risk of Alzheimer’s disease.3
Lack of sleep can also increase our sensitivity to pain.3
So it’s not just that sleep is important for processing, rather it’s essential for every system in the body to function properly.1
The Benefits of Getting Enough Sleep
Studies show, when we get enough sleep, we experience the following:
- Less likely to get sick
- Less stress
- Increased ability to think more clearly
- We get along better with others
- Are better able to maintain a healthy weight4
Plus, you aren’t experiencing all of the negative side effects of not getting enough sleep!
What Can Negatively Impact Sleep?
According to health.gov, the following can all cause sleep disturbances, or cause difficulty getting to sleep:
- Stress
- Pain
- Health conditions (like heartburn)
- Certain medications
- Caffeine
- Alcohol and other drugs
- Sleep apnea or insomnia that isn’t properly treated
If you read that list and feel overwhelmed by the number of items that you deal with, consume, or experience, know that you’re not alone!
While we all can’t just stop feeling pain, taking certain medications, or give up our cup of coffee (at least I’m not doing this one), there are some things we can do to help limit sleep interference (keep calm, and read on!).
First, let’s look at how much sleep you really need anyways. This will help you understand how much sleep you may be missing out on due to sleep disturbances.
How Much Sleep Do Seniors Really Need, Anyways?
With age, many people have more difficulty getting a full night’s sleep.
This leads many to believe older adults just don’t need as much sleep, which is actually untrue!
Adults from early 20’s into older age need the same amount of sleep.5 On average, adults (no matter their age) need 7 hours of sleep per night.5 However, that number does vary from person to person.
The big take home here is that seniors don’t really need less sleep just because they’re older.
Why Do Seniors Struggle to Get Good Sleep?
Many older adults experience insomnia.5
Insomnia is defined as “persistent problems falling and staying asleep.”6 Insomnia is commonly self-diagnosed. If you visit your doctor, they may diagnose you after having you keep a sleep journal. Insomnia can be considered acute (short-term) or chronic (long-term).6
Acute insomnia can last from a single night to a few weeks, whereas chronic insomnia is defined by at least 3 nights a week for 3 months or more.6
Additionally, insomnia can be further classified as primary or secondary.
- Primary– Sleep issues aren’t related to another health condition
- Secondary– Difficulty sleeping due to a condition (i.e. cancer, asthma, arthritis, heartburn) or lack of sleep due to pain and medication or substance abuse.6
Although primary insomnia isn’t linked to certain health conditions, it can be caused by things like stress related to big life events.6
This commonly impacts older adults as this can be a time of major transitions in one’s life.
Seniors with chronic conditions may experience secondary insomnia.
Additionally, certain medications can keep older adults awake.
Drugs That Commonly Lead to Sleep Disturbances7
- SSRIs– prescribed to those who are dealing with depression.
- Nasal decongestants
- Corticosteroids– may be prescribed to help decrease inflammation
- Beta Blockers– used to treat high blood pressure and arrhythmia
- Statins– used to treat high cholesterol or lower risk of heart disease
- ACE inhibitors– used to treat high blood pressure
- Cholinesterase Inhibitors– prescribed to those with Alzheimer’s to help with memory (Click here for an article on making a fidget blanket to help those with Alzheimer’s when they can’t sleep)
- Theophylline– prescribed to those with asthma
- Thyroid hormone replacement– used to treat hypothyroidism
- Nicotine replacement medications
In addition to the above medications, which are prescribed by a doctor, consuming caffeine, alcohol, and tobacco products late in the day, or in excess, may also lead to insomnia.
How Can You Improve Your Sleep?
Treatment for insomnia can include a variety of things.
It’s possible that your doctor may prescribe you sleeping pills or supplements (like melatonin) that have been found to help improve sleep.6
However, what you may need is actually just a change/improvement in your sleep hygiene.
What is Sleep Hygiene?
According to the Sleep Foundation, “Paying attention to sleep hygiene is one of the most straightforward ways you can set yourself up for better sleep.”8
“Good sleep hygiene means having a bedroom environment and routines in place that promote consistent, uninterrupted sleep.”8
Sleep hygiene includes:
- Keeping a sleep schedule
- Keeping your bedroom free of distractions
- Creating a comfortable bedroom environment
- Doing a relaxing pre-bedtime routine
- Creating healthy habits during the day
7 Ways to Improve Sleep Hygiene
1. Make a sleep schedule
We are used to having things like work schedules, but most of us don’t have sleep schedules. A sleep schedule just means having a time when you go to bed and a time you wake up- every day!
It’s important to go to bed every night and wake up every morning at the same time, whether on the weekends or the weekdays. This allows for your body to get in a rhythm of consistent sleep.
One way to do this is to set a timer on your phone. If you have an iphone, click here to see how you can set up “Bedtime” which will remind you when it’s time to start your wind-down and go to bed.
If you don’t have an iphone, simply pick the time you want to go to bed and set an alarm for that time to sound daily. Then pick your wake-up time, and set that alarm daily.
Even if you feel tired when you first wake up, getting out of bed at the same time each day will help to create that healthy, consistent rhythm.
2. Make Sleep a Top Priority
While setting a sleep schedule is a fantastic start, the harder part is sticking to that schedule.
You never would miss a meeting for work or a scheduled call with your grandchild, right? We need to place the same importance on our sleep.
If you can’t find a reason as to why, please re-read the above article. Or, if you need one more reason, sleep will help keep you sharp, so you can have quality interactions with loved ones, maintain independence, and have more energy.
As mentioned above, there are so many downsides to not getting enough sleep, so even if you’re practicing healthy habits during the day, not sleeping may be negating them!
Decide right now that sleep is a priority, not a perk!
3. Get Rid of Distractions in Your Bedroom
I’ll be the first to admit that I enjoy watching TV before I fall asleep. Although I may think of this practice as relaxing, it’s likely preventing my brain from achieving complete relaxation.
Another common distraction in the bedroom are our phones. We check email right before bed, or scroll through Facebook, but studies have found that the blue light emitted from our screens keeps us awake, and actually decreases our melatonin production.8
It’s recommended that we put down the devices and move away from the screens at least 30-60 minutes before going to bed in order to help our minds unwind.8
4. Create a Comfortable Bedroom Environment
Make sure you have a comfy mattress and pillow. If you’ve been sleeping on the same mattress or with the same pillow for decades and you’re having trouble sleeping, maybe that’s the culprit! Same with the sheets! Make sure you have clean, fresh sheets to help you get a peaceful night’s rest.
Also, make sure to keep your bedroom dark and free of noise. For some people having a perfectly quiet room actually can make it difficult to sleep, so if this is the case, try a noise machine, rather than something like TV which brings light and captivating noise into the room. Click here for a list of recommended noise machines.
Keep your bedroom cool. Our bodies tend to sleep optimally in cooler temperatures. You don’t want to be too cold in the middle of the night either, so find a temperature that works for you, but cooler tends to be more effective. The Sleep Foundation recommends 65 degrees Farenheit.8
Certain scents can also increase the body’s relaxation. Spraying lavender on your pillows, or using a diffuser during the night may help boost your dreamy bedroom environment.
5. Change Your Focus
If for some reason you’re having a difficult time falling asleep (even after you’ve created a comfy bedroom and stuck to a sleep schedule) try focusing on relaxing rather than sleeping.
Many of us put pressure on ourselves to fall asleep, which can make falling asleep even harder. Tell yourself, “just take this time to relax,” and let yourself just be.
Hopefully, this will allow you to drift off, if not, you’re still allowing your mind and body some needed relaxation time.
6. Create a Wind-Down Routine
Many of us have our morning routines down pat, but have you ever tried a nighttime routine?
It makes sense that our bodies and minds need to wind down from the day before we try to go to sleep. Try giving yourself 30 minutes before bed to turn off electronics, and do something you find relaxing.
I recommend listening to calming music, reading, journaling, and/or meditating. Just like you know what you’re going to do in the morning before your head hits the pillow, plan out what you’re going to do for your wind down time.
One of my favorite apps for meditation and calming music is Calm. Although there is a yearly subscription fee, I use this app every single day, so I think it’s more than worth it! Not only does it have meditations and music, but also sleep stories, which I use instead of a noise machine to help create my comfortable bedroom environment.
If you don’t want to subscribe to anything, you can also search meditations, calming music, etc. on YouTube.
7. Practice Healthy Habits During the Day
You didn’t really think I would write a whole article without mentioning the benefits of exercise, did you?
As we all know, exercising does so many things to boost your overall health. It also helps to tire our bodies out a little so we’re more apt to sleep at night.
Click here to see my YouTube channel, which has tons of exercise routines!
Since exercise can also give us a spurt of energy, it’s important to exercise earlier in the day. Don’t exercise within 2 hours of your planned bedtime.
In addition to exercise, limiting the amount of alcohol and caffeine consumption during the day, especially close to bedtime, will also help sleep. Not only do those things tend to disrupt sleep, but they may aggravate the bladder and make you need to urinate more frequently throughout the night.
Making sure you’re not eating right before bed can also help your sleep. Eating too close to bed causes your body to still be in the process of digesting when you’re trying to fall asleep.8
Lastly, get some sunlight during your day. Our circadian rhythm actually relies heavily on sunlight8, so make sure you safely enjoy the great outdoors- even if that’s just in your backyard or sunroom- during the day.
Free Resource! Click the link below to download your monthly Sleep Habit Tracker! Print one out each month to help identify where you can improve and where you excel in your sleep hygiene!
Please comment if you enjoyed this article, and share it with a friend! Also, please share how tracking your sleep habits improved your sleep hygiene! Sweet dreams!
Have the Strength to Live Life to the Fullest!
Sources:
- Wojciechowski, M. (2021). A Good Night’s Sleep. APTA Magazine, (4), 21-27.
- APTA. (2020). Home Health Toolbox II [Ebook] (1st ed.). Retrieved from http://www.homehealthsection.org
3.Siengsukon, C., & Miller, K. (2018). Sleep Management in the Home [Ebook]. APTA Home Health Section. Retrieved from http://www.homehealthsection.org - Get Enough Sleep – MyHealthfinder | health.gov. (2021). Retrieved 8 July 2021, from https://health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/get-enough-sleep#panel-4
5.Why seniors are often sleep deprived. (2021). Retrieved 8 July 2021, from https://www.webmd.com/sleep-disorders/features/do-seniors-need-less-sleep - Insomnia. (2021). Retrieved 13 July 2021, from https://www.webmd.com/sleep-disorders/insomnia-symptoms-and-causes
- Freeland, M. (2020). 11 Medications That Can Cause Insomnia and What You Can Do About It. Retrieved 13 July 2021, from https://www.goodrx.com/blog/could-your-medication-be-causing-insomnia/
- Suni, E. (2020). What Is Sleep Hygiene? | Sleep Foundation. Retrieved 12 August 2021, from https://www.sleepfoundation.org/sleep-hygiene
