Sleep is Important in Aging Well

Sleep is Important in Aging Well

Courtesy Home Care Resources, Scottsdale LIVING WELL Magazine

As we age we often experience normal changes in our sleeping patterns. We may become sleepier earlier in the evening, wake up earlier in the morning, and enjoy less deep sleep.

No matter what your age, sleeping well is essential to your physical health and emotional well-being. For seniors, a good night’s sleep is especially important because it helps improve concentration and memory formation. Sleep allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps prevent disease.

How much sleep do seniors need? While sleep requirements vary from person to person, most healthy adults tend to require between seven and a half to nine hours of sleep per night to function at their best. A recent study by the National Institutes of Health suggests that healthy older people may require about an hour and a half less sleep than younger adults. It is important to focus more on how you feel following a night’s sleep rather than the specific number of hours you spend asleep, quality verses quantity.

In the aging process, growth hormones and melatonin levels decrease. The circadian rhythm is the internal “clock” that tells you when it is time for sleep and when it is time to wake up. For seniors, as this “clock” is changing, bedtime and rising from sleep happens earlier and with the need to get up during the night, it may take more sleep time to satisfy the senior’s sleep requirement. Sometimes naps are required to satisfy a senior’s needs and this is normal as we age. Rested and relaxed seniors will have more energy and the ability to keep a positive outlook on life. When sleep is given high priority, the quality of life is better all the way around.

Sleep is our body’s natural restoration process; make sleep a priority by keeping a consistent sleep (bedtime) and wake schedule, including weekends. Exercise regularly; exercise conditions the body and helps support a healthy immune system.

Eat a well-balanced diet; be sure to get your daily requirements of fruits and vegetables, which are loaded with important nutrients and antioxidants to keep you healthy. Consult with your physician if supplements should be considered for optimum health benefits.

Keep hydrated daily; drink seven to eight glasses of water per day, which may need to be increased during the summer months. If you have a regularly scheduled exercise regimen, additional fluids may be required; Consider drinking the largest amount of water earlier in the day and several hours before bedtime.

Suggestions from the helpguide.org; sleeping well as you age suggests the following;

  • Improve your daytime habits to include keeping in touch with family, friends and social activities such as joining a senior group or volunteer at a nearby hospital, senior center or other organizations that might be of interest to you.
  • Limit caffeine. Alcohol and nicotine stimulate and interfere with the quality of your sleep.
  • Avoid big meals or spicy foods just before bedtime. Satisfy your hunger prior to bed by having a light snack such as crackers, cereal and milk, yogurt or warm milk.
  • Maintain a consistent sleep schedule every day, even on weekends.
  • Make sure your bedroom is quiet, dark and cool
  • Avoid stimulating activity at least 30 minutes before bedtime

Regular exercise helps release chemicals in your body that promote more restful sleep. A study by Feinberg School of Medicine found that aerobic exercise resulted in the most dramatic improvement, increasing the quality of sleep and duration of sleep on middle-aged and older adults with insomnia. Swimming, walking, riding a bike or dancing can increase strength, improve aerobic capacity and prepare you for a good night’s sleep at the end of the day. Always consult your doctor before embarking on any new fitness or health regimen program.

You may also find the following websites of interest regarding the importance of sleep.

  • senior health.gov
  • sleep foundation.org
  • bettersleep.org

To learn more, please visit our website at homecareresources.net. Feel free to call us at 602-443-4700.