Expected changes in the elderly adult include thinning skin, mild cognitive decline like forgetting familiar words or slow decision making, bone density decreases, and muscles may atrophy, a normal process called Sarcopenia. (1) These changes can exacerbate sleep difficulties. Pain, increased urinary frequency, and other conditions like restless leg syndrome can make falling and staying asleep difficult.
The Battle with Insomnia: Understanding and Overcoming Sleepless Nights
When dealing with sleep disturbances and difficulties, it is important to explore the possible causes.
To get to the root cause of a sleep issue, one should examine the sleep space to determine if there are any external stimuli making sleep difficult. Televisions, tablets, and cell phones should not be used at bedtime as the blue light they emit can interrupt the circadian rhythm. (2) They are also a distraction. Sleep spaces should be an appropriate temperature and free of distractions. Look at the pre-bedtime ritual and identify possible issues, track the trends of when bedtime begins. Ensure chronic pain is adequately controlled.
When identifying possible concerns, it may take trial and error when adjusting them to see what works.
When tweaking the environment doesn’t solve all of you or your loved ones’ sleep issues, common disturbances should be tackled next. Urinary frequency, pain, restless leg syndrome, and sleep apnea can all be possible barriers to quality sleep.
Breathing Easy: Tackling Sleep Apnea in Older Adults
Some comorbid illnesses can exacerbate sleep disturbances. In older adults, there are many common diseases that can contribute to a bad night's rest. Sleep apnea is one of these concerns. Sleep apnea is when breathing ceases repeatedly when you are sleeping.
Sleep apnea can be caused by:
obesity/weight
neck structure (wide neck or weak neck muscles)
gender (male)
advanced age
smoking
drinking alcohol or using other sedatives
illness or disease (heart failure, diabetes, hypertension, lung diseases)
Controlling comorbid conditions and getting regular check ups by your PCP may decrease the risk and severity of sleep apnea. It is important to seek professional care from a medical provider to rule out any other medical issues.
Restless Nights: Managing Restless Leg Syndrome in the Elderly
Restless Leg Syndrome is a disorder categorized by the uncontrollable urge to move one's legs, especially in the evening time. It can be accompanied by pain or a “pins and needles” sensation. RLS typically peaks in the evening and night time and can make it difficult for elderly individuals to sleep. (3)
While it is important to rule out any underlying conditions that may contribute to RLS, there are some prescription medications that may offer relief. Speak to your healthcare provider for some options. You can also try OTC pain relievers such as ibuprofen or acetaminophen.
To treat RLS at home, you can try:
Warm baths
Leg massages
Alternating hot and cold compresses
Dietary supplements (iron, folic acid, B vitamins)
Herbal tea
Light exercise during the day
Incorporate a sleep routine and a dedicated sleeping space for optimal rest
Doctor's Orders: Seeking Solutions for Persistent Sleep Problems
Should continued issues arise in you or your loved ones' sleep patterns, speak to your healthcare provider for more solutions. A sleep study may be ordered, or you can discuss pharmacological interventions for solving sleep problems.
If pain is the problem keeping you or your loved one awake, you can try non-pharmacological techniques like massage or a warm bath. It is best to talk to your healthcare provider about your pain. They may offer different solutions.
Recap and Reflect: Key Takeaways for Senior Sleep Health
Elderly people need the same amount of sleep as they always have. 7-9 hours of good, quality sleep is important to refresh and energize our elders. Pain, urinary frequency, and other medical issues can prevent seniors from achieving quality rest. It is important to address these concerns with a primary care team. When counting sheep isn’t enough, crafting the perfect bedtime routine and sleep space is essential to catching those all-important z’s.
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Assessed and Endorsed by the MedReport Medical Review Board