How Older Adults Can Prepare for a Better Night's Sleep

Good sleep is vital for overall health and well-being, yet many of our elderly population struggle to get the rest they need. Whether due to physical discomfort, anxiety or other health concerns, sleep problems in the elderly significantly impact quality of life.

If you or a loved one are dealing with insomnia or sleep disruption, understanding the factors that affect sleep and making simple adjustments to daily routines can improve rest. In this article I will explore the reasons why ageing can impact sleep, how much sleep you need as you get older and what steps can be taken to get a better rest.

Poor sleep and ageing: why are they linked?

As we age, our bodies undergo numerous changes that can influence sleep patterns. Aging can lead to shifts in the body’s internal clock, known as the circadian rhythm.

The elderly may also experience a decrease in deep sleep (the restorative stage of sleep), while lighter stages of sleep become more frequent. This can make it harder for us to fall or stay asleep through the night. Additionally, medical conditions such as arthritis, heart disease or sleep apnoea, which are more common in older adults, can contribute to sleep disturbances.

Changes in lifestyle

Retirement often brings significant changes to daily routines which can impact sleep. With less structured daytime schedules, many retirees find themselves staying up later than before, which can interfere with sleep.

Additionally, the absence of a regular work schedule may lead to less consistent bedtime rituals, making it harder to wind down at night. These lifestyle shifts can contribute to disruptions in sleep patterns and overall rest quality.

Lower activity levels

As we age, our physical ability often decreases, leading to a more sedentary lifestyle. With reduced mobility or less energy, older adults may find themselves spending more time sitting or lying down during the day. This lack of physical activity can negatively impact sleep, as regular movement helps regulate sleep patterns and promote rest.

Health conditions

Both our mental and physical state can affect our sleep as we get older. Medical conditions such as arthritis, heart disease or sleep apnoea can cause pain and discomfort which disrupts sleep.

Conditions like depression or cognitive decline can also contribute to sleep disturbances. Depression can make it harder to relax or engage in restful activities. Cognitive decline and conditions like dementia can also interfere with the body’s natural sleep-wake cycle, making sleep patterns unpredictable and fragmented.

Anxieties or stress

Anxieties and stress can play a major role in disrupting sleep, especially as we age. Distractions in the bedroom, such as noise or light, can create a restless environment that makes it harder to relax and fall asleep. For many older adults, there are specific anxieties related to sleep, such as worries about needing to get up during the night or concerns about mobility.

Conditions like menopause can also contribute to sleep disturbances due to hormonal changes that cause hot flushes, night sweats or discomfort.

Emotional stress, such as the loss of loved ones, coping with retirement and other major life transitions, can also take a toll on mental well-being. Making it difficult to unwind before bed.

Discomfort in bed

Discomfort in bed can result from several factors, including chronic health conditions and the sleep environment itself. Physical conditions such as arthritis, back pain and other joint or muscle issues can make it difficult to find a comfortable sleeping position, often leading to restless nights and frequent waking.

An unsuitable mattress may not provide the right level of support, causing strain on the spine and exacerbating pain. Poor pillows can fail to properly support the neck and head, leading to stiffness. The room's temperature can also impact comfort, with an environment that’s too hot or too cold disrupting restorative sleep.

Additionally, if the bed is not properly aligned with the body’s needs, whether this is due to worn-out bedding or an ill-fitting frame, it can create unnecessary pressure points that affect overall sleep quality.

How much sleep does a senior need?

A common misconception is that older adults need less sleep than younger adults. However, studies suggest that as we get older, we actually need about the same amount of sleep as adults between the ages of 18 and 65, typically around seven to nine hours per night. The quality of sleep, rather than the quantity, tends to decline as people age, making it more important than ever to create a sleep-friendly environment.

Daily routines for better sleep

Below are some key daily habits and tips that can contribute to a more restful night’s sleep.

Exercise within capabilities

Physical activity is one of the most effective ways to improve sleep. However, it’s important for the elderly to engage in exercises that are appropriate for their abilities. Regular moderate activity, such as walking, swimming or gentle stretching can help improve both the quality and duration of sleep.

Avoid vigorous exercise too close to bedtime, as it may have a stimulating effect and interfere with falling asleep.

Reduce caffeine intake

Caffeine is a well-known stimulant and consuming it in the afternoon or evening can interfere with sleep. For older people, it's recommended to avoid caffeinated drinks like coffee or tea after noon. Opting for caffeine-free herbal teas or warm milk in the evening can promote relaxation and improve sleep quality.

Keep your mind active

Mental engagement during the day helps regulate sleep patterns. The elderly can benefit from stimulating activities such as reading, puzzles or learning new skills. Keeping the mind active throughout the day helps prevent excessive daytime napping and makes it easier to fall asleep at night.

Seek support for anxieties

Stress and anxiety can significantly affect sleep quality, especially among older adults. Therapy, meditation or exercises such as deep breathing or progressive muscle relaxation can be helpful for reducing nighttime anxiety.

Cognitive Behavioural Therapy for Insomnia (CBT-I) is an evidence-based treatment that focuses on improving sleep by addressing the thoughts and behaviours that contribute to insomnia.

Invest in comfortable furniture

The right furniture can make a world of difference when it comes to sleep. A comfortable mattress and supportive pillows are essential for a restful sleep environment. For older people, investing in a mobility-friendly bed, such as an adjustable bed, can provide both comfort and ease of movement. This helps alleviate discomfort or pain that might disrupt sleep.

Don’t skip breakfast

A nutrient-rich breakfast sets you up for your day, reduces anxiety levels and helps you sleep better at night. Good breakfasts include eggs, nut butters, full fat Greek yoghurt and even the odd fried breakfast with sausages or bacon.

Eat smaller meals closer to bedtime

Large meals, particularly those that are heavy or spicy, can cause indigestion and make it harder to sleep. Aim to eat smaller meals and avoid large portions at least two to three hours before going to bed. A light snack that includes complex carbohydrates and protein can keep you full overnight without causing discomfort.

Limit naps throughout the day

While short naps can be rejuvenating, excessive daytime sleeping can interfere with nighttime sleep. Older adults should limit naps to 20 to 30 minutes, ideally in the early afternoon, to avoid disrupting the body’s natural sleep-wake cycle.

Take a bath to help relax

A warm bath before bed can have a calming effect and prepare the body for sleep. The drop in body temperature after stepping out of a warm bath, signals to the brain that it’s time to rest, making it easier to fall asleep.

Reduce screen time before bed

The blue light emitted from screens can interfere with the production of melatonin, the hormone that regulates sleep. We should all aim to avoid screens such as televisions, smartphones and computers at least one hour before bed to help the body naturally transition into sleep mode.

Reducing stress at nighttime

For older people, nighttime can sometimes bring a sense of vulnerability, which can increase anxiety and disrupt sleep. Having a few sleeping aids can help reduce nighttime stress and make the sleep environment safer.

Keep your phone nearby

Having a phone within easy reach can help us feel secure. Whether it's for an emergency or simply to call a loved one for comfort, knowing you can easily access help can ease anxiety.

Invest in an adjustable bed for more effortless mobility

For those with mobility challenges, an adjustable bed can provide comfort, support and ease of movement. These beds make it easier to change positions during the night and reduce strain on joints and muscles. Mobility-friendly beds can also assist with getting in and out of bed, reducing unwanted nighttime stress.

Ensure lights are within reach

Keeping lights and other essentials within reach (such as a nightlight, flashlight or call button) can help us feel more secure during nighttime awakenings. This minimises the risk of falls or accidents in the dark, creating a safer sleep environment.

Invest in an alarm system

A fall alarm or personal emergency response system can provide peace of mind. These systems quickly alert caregivers or emergency services if needed, reducing nighttime anxiety and promoting better sleep.

Keep floor space clear

Clutter and obstacles in the bedroom can increase the risk of falls and injuries, especially if you need to get up when it’s dark. Keeping the floor space clear of items ensures that the environment is safe and easy to navigate. This can help reduce nighttime stress and improve sleep quality.

Sleep better with healthy bedtime habits

While ageing can bring about changes that affect sleep, there are many steps you can take to improve rest as you get older. By implementing healthy sleep habits, reducing stress and creating a comfortable bedroom environment, you can enhance quality of sleep and overall well-being.

For those with mobility challenges or persistent sleep difficulties, consulting a sleep specialist or exploring options like adjustable beds can make a significant difference. With the right strategies in place, a good night's sleep is within reach for everyone.

For more advice on how an adjustable bed could help to improve sleep, contact our team today or request your FREE 80-page brochure. We're committed to helping you find solutions that support better sleep and overall health.