Becoming older is a natural process, loaded with certain perks like retirement. But it also brings changes in your routine, like disrupting sleep patterns.
Some older adults realize they fall asleep earlier, wake up more often throughout the night, or feel the urge to nap more during the day.
It may appear as though they are sleeping too much, but really, it’s a result of irregular sleeping, which is very normal. However, when excessive or irregular sleep interferes with daily functioning, it’s worth looking into.
Promoting solid sleep means addressing factors within your control that contribute to irregular sleeping. This is where thoughtful living environments, like those at Carrick Glen Senior Living, can help.
How Aging Affects Sleep Patterns
It’s relatively normal for older adults to have irregular sleep habits. With age, the body produces less melatonin, making it harder to fall and stay asleep.
On top of that, the sleep cycle often shifts to lighter stages. Meaning, that older adults may not achieve as much deep, restorative sleep, causing them to take longer or more frequent naps.
Though far from ideal, irregular sleep is nothing to worry about.
However, when sleep becomes excessive or irregular, impairing daily functioning, it’s a concern worth looking into. It may signal an underlying health issue. If you’re unsure, visiting your doctor is a must.
What’s Keeping You Awake?: Factors Affecting Sleep Quality
Beyond biological changes in melatonin production and sleep cycles, other factors can also contribute to sleep irregularity.
Addressing these factors is the first step to improving sleep quality.
Health Conditions
Issues like arthritis or other chronic pain conditions can make it difficult to get comfortable enough to fall or stay asleep. Likewise, illnesses such as heart disease, diabetes, or respiratory conditions may cause discomfort or frequent disruptions during the night.
Conditions like Alzheimer’s or other forms of dementia further disrupt sleep patterns. These conditions can lead to greater daytime fatigue or difficulty staying asleep at night, leading to more sleep throughout the day.
These ongoing health challenges often affect the body’s ability to follow a consistent sleep routine, leading to irregular sleep patterns or insufficient rest.
Medications
Some medications might have stimulating side effects, making it harder to fall asleep, while others may cause excessive drowsiness during the day, disrupting the natural sleep-wake cycle.
What’s more, diuretics for blood pressure management can lead to frequent bathroom visits during the night, separating a body from a heavenly mattress, and further interrupting sleep.
If you’re experiencing potential side effects from your medication, have a discussion with your doctor. Together, you can develop a plan to promote healthier sleep habits.
Lifestyle Factors
Something as simple as our choices directly influences the quality of our wellness, including sleep. The freedom that comes with retirement is unmatched, but as time goes on, the lack of structure can throw off the entire day.
Excessive caffeine intake, lack of physical activity, or an inconsistent bedtime routine can all throw off the body’s internal clock. Spending too much time in bed during the day or an overly sedentary lifestyle can also diminish the drive to sleep at night.
Promoting healthier sleep habits doesn’t have to require dramatic changes. Creating a calming evening routine and staying moderately active during the day can make a meaningful difference.
Promoting Sound Sleep Habits
With experience, we grow to learn that we can control very few things. Although some changes in sleep patterns are natural, there are actionable steps older adults can take to promote solid sleep.
Create a Consistent Sleep Schedule
Creating and following a regular sleep schedule helps regulate the body’s internal clock, making it easier to fall asleep and stay asleep.
Older adults can benefit from going to bed and waking up at the same time every day, even on weekends. Limit naps, but if you must take one, keep them short (20 to 30 minutes).
Build a Relaxing Bedtime Routine
A relaxing ritual before bedtime, such as reading, listening to soft music, or practicing gentle breathing exercises, can signal to the body that it’s time to unwind. Activities that encourage mindfulness can help manage stress or anxiety, helping older adults work through worries that might keep them awake.
On top of that, avoid stimulating activities, like using electronic devices or consuming caffeine late in the day.
Our senior living community fosters a calm, relaxing mindset. Here, residents can access serene spaces, quiet hours, and programs encouraging relaxation.
Encourage Daytime Activity
A sedentary lifestyle is not favorable for anyone. Regular physical activity (at least 150 minutes a week) improves physical and mental health while supporting deep, restorative sleep cycles.
Thankfully, exercise doesn’t have to be strenuous or high-intensity for it to feel effective. Staying consistent and finding movement you love, like walking, dancing, or gardening, can go a long way in supporting your wellness.
Along with our vibrant fitness center, At Carrick Glen Senior Living, we offer tailored activity programs that keep residents engaged and energized throughout the day, helping to naturally balance their energy levels.
Monitor Diet & Hydration
Satisfying late-night cravings might feel good momentarily, but a balanced, healthy food intake is better for quality sleep.
Refrain from heavy, spicy meals before bedtime, and while it’s always encouraged to stay hydrated throughout the day, limit drinks in the evening to reduce waking up at night for much-needed bathroom trips.
Thankfully, senior living offers nutritious dining options and personal meal planning to promote healthy habits that align with sound sleep patterns.
Prioritize Your Sleep
Changes in sleep patterns become normal with age, but it’s worthwhile to do what you can to encourage quality sleep. Adopting strategies to promote healthy habits is a great way to start!
For a holistic approach to wellness, Carrick Glen Senior Living is here. From independent and assisted living to specialized memory care, we create environments where every resident can thrive.
Connect with our team to schedule a tour of our community!
