Insomnia in the elderly: causes, effects, and tips for better sleep

There are several causes that may be the problem of insomnia in the elderly, including:

1. The use of medications

Many medications prescribed for health problems can cause side effects, such as sleep problems. These include medications for high blood pressure, heart conditions, asthma, depression, and anxiety. It is important to talk to your doctor about possible side effects of the medications you use. This way, you can adjust the dosage or change the medication if necessary.

2. Chronic pain

Pain caused by physical conditions can make it difficult to fall asleep or stay asleep. It is important to discuss pain management options with your doctor so you can find relief and still sleep peacefully.

3. Health problems

4. The feeling of stress

Stressful situations such as the death of a loved one or financial worries can create an anxious mind that makes it difficult to relax enough to fall asleep and stay asleep throughout the night. Stress management techniques such as yoga, meditation, or keeping a journal can help keep stress levels under control before bedtime.

5. Poor sleep habits

Poor sleep habits, such as going to bed late or napping during the day, can disrupt your body’s natural sleep cycle and make it harder to fall asleep when you need it most. It is important to go to bed at a fixed time every night and avoid daytime napping if possible.

The consequences of insomnia for seniors go beyond just feeling tired during the day. According to recent studies, sleep deprivation in older adults is linked to serious health consequences, including an increased risk of high blood pressure, stroke, and even dementia.

In addition, it has been shown that sleep deprivation increases the risk of falls due to reduced coordination and slower reaction time, which can lead to serious injury. Lastly, insomnia has been linked to an increased risk of depression, mainly because people feel tired all day. Insomnia and depression are also linked in other age groups.

It is essential that seniors take steps to improve their sleep quality wherever possible. With these tips, you take a step in the right direction.

1. Exercise regularly

Regular exercise helps promote better quality restful sleep throughout the night by releasing endorphins into the system. This not only improves mood but also helps lower stress levels, which can play a role in insomnia. Additionally, daytime exercise helps set our internal clock. This internal clock signals when it is time to go to bed. Therefore, it is recommended that seniors aim for 30 minutes of exercise per day if possible, although shorter amounts also offer benefits. And you really don’t have to go to the gym for this. A short walk or a few laps swimming in the pool is often enough.

2. Avoid caffeine-containing drinks before bedtime

Caffeinated drinks should be avoided 6 hours before bedtime because they act as stimulants that keep us awake instead of helping us relax.

But besides caffeine, alcohol should also be avoided just before bedtime. Although it initially makes us feel sleepy, once it is metabolized, our body becomes alert again, causing you to wake up more often during the night and making it difficult to fall back asleep. Instead, choose caffeine-free herbal tea with calming properties, such as chamomile or lavender.

3. Establish a routine

By establishing a routine around nighttime activities, our body signals when it's time to go to bed, making falling asleep easier over time. This means doing the same activities every evening. An example is reading a book before turning off all the lights, and then turning off all electronic screens 1-2 hours before that. This allows our body time to naturally cool down from daily tasks without interruption from exposure to blue light from screens that disrupt melatonin production.

4. A cool and dark bedroom

Keeping bedrooms cool by setting the temperature between 15 and 18 degrees helps our brains signal when it's time to sleep. Warm temperatures act as stimulants that keep us awake, which is why a cooler bedroom is recommended. Additionally, curtains should be closed so no outside light enters the room that disrupts melatonin production. In general, keeping the bedroom dark and cool will improve the quality of sleep!

5. Use a weighted blanket to relax

In addition to adjusting the temperature and light in your bedroom, a weighted blanket can also help older adults sleep better. An weighted blanket for adults helps seniors to relax faster in the evening, fall asleep more easily, and sleep more soundly. The pressure sensation of the weighted blanket provides a safe, secure, and relaxed feeling. This is similar to the therapeutic technique called deep pressure stimulation.

Insomnia in the elderly is common, but there are ways to address this problem, such as regular exercise, avoiding stimulants just before bedtime, establishing routines around nighttime activities, and ensuring bedrooms remain dark and cool during sleep. Additionally, a weighted blanket can help to relax, fall asleep more easily, and wake up refreshed. By following these tips, seniors struggling with sleepless nights will hopefully find relief soon.