Seniors and the Road to Quality Sleep

Senior Health  |  October 16, 2020

What Every Senior in Edmonton, AB Needs to Know About Getting Quality Sleep

Seniors and the Road to Quality Sleep | Quality, Not Quantity – The older we get, the harder it becomes to get a good night’s sleep. Beginning in our late 20s, there’s a steep decline in the amount of deep sleep we get each night – and by the time we reach 50, that amount is reduced by more than half. For older adults (65 years of age and older), getting adequate sleep can be an even greater challenge. Even if they reach the recommended 7-9 hours each night (a metric that, despite popular belief, remains constant throughout all stages of adulthood), it may not exactly be quality sleep. 

Consequently, seniors may fall asleep earlier than usual, wake up in the middle of the night, or suffer from insomnia – all of which can negatively impact their quality of life. In addition to making them tired and irritable, lack of sleep can lead to issues with memory and an increased risk of falling. But what makes sleep deprivation so prevalent in the senior population?

Seniors and the Road to Quality Sleep: Factors That Can’t Be Ignored!

We know that sleep plays a significant role in the regeneration of cells, but there is much about the process that remains a mystery. What is known, however, is that sleep occurs in stages and patterns – what sleep experts refer to as “sleep architecture” – which includes light sleep, deep sleep, and REM sleep. The natural process of aging shifts this architecture so that there is more time in light sleep and less in deep, which is what causes older adults to wake up frequently throughout the night. This is also why they may find themselves napping more during the day. Adding to this, as we age our body tends to manufacture less of the hormones needed to regulate sleep, such as melatonin.

This light sleep is only made worse by the increased incidence of medical conditions such as diabetes, asthma, and arthritis – just to name a few. The pain associated with these conditions can easily disrupt sleep, as can the medications needed to help manage them. Seniors may also develop sleep disorders, chief among them being Obstructive Sleep Apnea (OSA). This occurs when there’s an obstruction in the upper airway that momentarily stops the breathing process and lowers the level of oxygen in the blood. This then causes the brain to wake the body, pulling out of the sleep state. Those with OSA experience this multiple times throughout the night.

Seniors and the Road to Quality Sleep: Ways to Improve Sleep

Although there are several factors that can influence a senior’s sleep quality, it’s important to remember that poor sleep is not a normal part of aging. Seniors who experience the symptoms of sleep apnea or severe insomnia should consult a physician or sleep specialist. However, seniors can also take steps on their own to regulate their sleep-wake cycle and get better rest at night.

• Set a strict schedule and go to bed at the same time every day (including weekends)
• Avoid napping throughout the day, if possible
• Follow a daily exercise regimen, with approval from a physician
• Spend time outside each day (at least 10-15 minutes) to receive some natural sunlight
• Avoid caffeine and smoking 8 hours before
• Avoid eating large meals or snacks before bed
• Limit alcoholic beverages throughout the day, but avoid completely in the hours before bed
• Make the bedroom a place exclusively for sleep, and ensure that the conditions are ideal for promoting quality sleep

Comfort Keepers® in Edmonton Can Help with In-Home Elderly Care!

If you are concerned about the health and well-being of your aging loved ones we can help. Comfort Keepers®’ trained caregivers help provide senior clients with the highest quality of life possible to keep them happy and healthy at home. 

Companionship and Interactive Caregiving™

Our Interactive Caregiving™ provides a system of care that addresses safety, nutrition, mind, body, and activities of daily living (ADLs).

Moreover, our trained caregivers are selected with one specific quality in mind: empathy. Empathetic care is care that starts in the heart, and it allows us to meet our client’s exact needs. 

Learn more about our unique service offering by contacting the Comfort Keepers Edmonton office. If you live in Devon, Edmonton, Sherwood Park, or Stony Plain and surrounding areas, contact Comfort Keepers at 780-465-4665.

Comfort Keepers® Edmonton is an Approved Service Provider for the Client Directed Homecare Invoicing Program Offered by Alberta Health Services. Is Invoicing the Right Option for You?  Read more about the program HERE.

Comfort Keepers Edmonton is here to help you and your loved ones get the best care possible. Awarded the “Accredited with Exemplary Standing” seal by Accreditation Canada. Our Edmonton location has achieved the highest available certification in Canada for Home Care services, clearly demonstrating Comfort Keepers’ commitment to offering safe, high-quality home care to its senior clients in Edmonton.

References:  

FamilyDoctor.org. “Sleep Changes in Older Adults.” Web. 2017.

AgingCare.com. “Do People Need Less Sleep As They Age?” by National Institutes of Health. Web. 2018.

National Sleep Foundation. “Aging and Sleep” Reviewed by Michael V. Vitiello, PhD. Web. 2009.

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