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

There are several causes that may be behind sleeplessness in older adults, including:

1. The use of medicines

Many medicines prescribed for health issues can cause side effects such as sleep problems. These include medicines for high blood pressure, heart conditions, asthma, depression, and anxiety. It is important to talk to your doctor about possible side effects of the medicines you use. This way, you can adjust the dosage or change 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 relief 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 loss of a loved one or financial worries can create an anxious mind that makes it hard 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 naps if possible.

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

Furthermore, it has been shown that lack of sleep increases the risk of falls due to reduced coordination and slower reaction times, which can lead to serious injury. Lastly, sleeplessness has been associated with a higher risk of depression, mainly because people feel tired all day long. Sleeplessness and depression are also linked in other age groups.

It is essential that seniors take steps to improve their sleep quality where possible. These tips will help you take a step in the right direction.

1. Exercise regularly

Regular exercise helps promote better quality restful sleep during 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 sleeplessness. Moreover, physical activity during the day 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 physical activity 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 lengths 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 a stimulant that keeps us awake instead of helping us relax.

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

3. Establish a routine

By building a routine around nighttime activities, our body signals when it is 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 switching off all electronic screens 1-2 hours before that. This gives our body time to naturally cool down from daily tasks without being interrupted by 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 is time to sleep. Warm temperatures act as stimulants that keep us awake, so a cooler bedroom is recommended. Moreover, curtains should be closed so that no outside light enters the room that disrupts melatonin production. In general, keeping the bedroom dark and cool will improve the quality of your night's rest!

5. Use a weighted blanket to relax

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

Sleeplessness in the elderly is common, but there are ways to address this problem, such as regular exercise, avoiding stimulants right 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 better, and wake up refreshed. By following these tips, seniors struggling with sleepless nights will hopefully find relief soon.