Maintaining a consistent sleep schedule offers a host of benefits for people at any age, however many older adults report difficulty achieving restful nights of sleep.

A 2017 poll conducted by the University of Michigan Institute for Healthcare Policy and Innovation found that 46 percent of those surveyed reported difficulty sleeping at least one night a week, and 15 percent reported difficulty sleeping three or more nights a week.

More worryingly, of those reporting difficulty sleeping, nearly one in four reported using over the counter (OTC) or prescription sleep medication despite the risk of adverse interactions with other medications and other health hazards.

While getting a good night of sleep without medication can be a challenge, there are steps you can take to make falling into a healthy sleeping pattern easier. Read on to learn more.

Why sleep matters

While many elements of our lives change with age, the need for consistent sleep does not. Contrary to popular belief, older adults need just as much sleep as they did when they were younger – ideally 7 to 9 hours a night.

Despite the ongoing need for sleep, many older adults report becoming lighter sleepers as they age, as well as difficulty falling back asleep should they awake in the middle of the night.

Failing to get sufficient sleep can have significant long-term effects on health that can exacerbate existing medical challenges, including high blood pressure, heart disease, and diabetes.

The effects of poor sleep go beyond the physical. Those with inconsistent sleep patterns often report difficulty with memory, a higher risk of falls, higher frequency of negative emotions, and difficulty maintaining consistent schedules for meals and other activities of daily living.

Getting back on track

If you or a loved one consistently have trouble getting to sleep, staying asleep for a full night, or still feel low energy levels after waking up, a good first step is to talk to your primary care physician.

If possible, try tracking your sleep in a notebook for a week prior to your doctor’s visit, that way, you can work together to identify patterns and provide your doctor with better context for your specific circumstances. This conversation may lead to recommendations on lifestyle changes you can make to promote better sleep. Your doctor may also reconsider your current regime of medication and assess if they are impacting your sleeping habits.

While your doctor is generally your best source of information when looking for a solution to inconsistent sleep, there are some steps you can take at home that may help restore consistency to your sleeping habits.

• Aim to get to bed and wake up at the same time every day, even when travelling. Pick a bed time that syncs with when you begin to feel tired, but be sure to get in bed at that time even if you feel awake. This will help you train your body over time.
• Establish a routine before bed, whether it be taking a shower or bath, reading a book, or listening to soothing music. Establishing these cues can help prepare your body for sleep.
• Avoid napping in the late afternoon or evening so you are more likely to feel tired.
• Avoid watching tv, using a computer, tablet, or phone prior to bed. The added stimulation can keep you awake, and the harsh light of a screen may interfere with the natural process of falling asleep.
• Perform low-impact exercise throughout the week to burn off excess energy, but avoid exercising within three hours of your bedtime.
• Avoid eating large meals two to three hours before bed.
• Consider how much liquid you take in during the evening hours, especially if you awaken frequently at night to use the bathroom.
• Experiment with different room temperatures and blankets until you find a combination that makes you comfortable throughout the night.
• Keep a written record of your sleep habits, especially as you experiment with different bedtimes and sleep strategies. This will help you identify what is working and what needs to change.
• If you frequently wake up at night, ensure that your bedroom is set up to minimize the risk of falls if you leave bed. This includes having a lamp within reach of your bed, removing exposed cables from the floor, and using appropriate furniture to reduce clutter.

The above strategies may help overcome inconsistent sleep patterns for many older adults, however the importance of speaking with a doctor cannot be overstated. While some challenges related to sleep can be managed by developing better sleep habits, medical conditions like insomnia, movement disorders, and sleep apnea can be difficult or impossible to manage without the assistance of a doctor.

SelectCare has helped New Yorkers live happier, healthier lives in their long-time homes for nearly 40 years. Our compassionate staff of in-home caregivers has extensive experience giving older adults piece of mind throughout the day and can provide vital support in the evening hours, giving their clients the time, energy, and confidence to live life on their terms.

To learn more about how SelectCare helps, call SelectCare today, request a free in-home care guide, or read firsthand accounts of SelectCare clients on our testimonials page.