What Should I Do If My Aging Parent Can't Sleep?
It’s 2:30 a.m. and Brian hears his 87-year-old father pacing the halls like he does every night. Brian states that he can count on his Dad’s pacing more than his trusted alarm clock to wake him up.
Sleep disturbances among the elderly are very common. Changes in sleep patterns are a normal part of aging. However, many find these changes almost intolerable. Many factors contribute to this.
Our circadian rhythm that regulates us on a 24-hour night-day cycle functions less well with age. This contributes to problems of interrupted sleep, trouble staying asleep, and daytime alertness. As we age, we’re also less likely to be able to cope with disruptions to our night-day routines including urinary insufficiency, frequent indigestion, and anxiety.
Sleep is critical to good health, and it is proven to play a major role in longevity. Lack of sleep decreases the quality of life in older adults by causing daytime tiredness, confusion, and lack of energy. This results in day time napping which contributes to the cycle of insomnia at night.
Sleep quality actually changes with age. The duration of deep sleep decreases and the elderly person only sleeps lightly 90% of the time. It is proven that pain and frequent urination are the most common reasons for poor sleep in the elderly.
Other disorders that interrupt sleep are the shortness of breath from emphysema and congestive heart failure; the tremors and agitation of Parkinson’s disease, dementia, and Alzheimer’s, and acid reflux from digestive problems.
Some medications also contribute to insomnia and interruptions of sleep. These are antidepressants, asthma, and heart and kidney medications.
If sleep interruptions are persistent, a health care provider should be consulted. A complete medical assessment and physical are imperative. Many times a sleep diary is created to find the source and trend of insomnia. At times a health care provider may order a sleep apnea test. This evaluates any sleep problems caused by a respiratory problem. Sleep apnea is very common among overweight adults and can cause advanced respiratory and cardiac issues.
It is important for seniors to maintain a sleep schedule. Here are helpful steps that are included.
- Maintaining a regular wake-up time
- Keeping a regular time to go to sleep
- Avoid or decrease naps during the day
- Exercise daily but not immediately before going to bed
- Do not use bedtime as worry time
- Avoid or limit alcohol, caffeine, and nicotine before bedtime
- Control the amount of noise and light in the room
- Get adequate exposure to bright light during the day
- If unable to sleep after 30 minutes, get out of bed and perform a soothing activity such as meditation, listening to soft music, or reading
Avoid taking sleeping pills due to the many side effects and complications associated with them. Side effects include confusion, balancing problems, dizziness, constipation, and falls related to injuries.
Sleep patterns change with age however it is important to treat any underlying causes. Seek professional help when sleep disturbances are persistent over 3 weeks.
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