require 7-9 hours of good quality sleep every night for staying physically and
mentally healthy. Sufficient quality sleep with a comfortable mattress helps us
to live a comfortable, robust, and productive life and also avoid developing
serious diseases. As we start aging, our mind and body start changing, and
along with it, our sleep changes as well. Older adults sleep less deeply than
younger adults and older adults feel sleepy in the evenings. Check out this
mattress guide to prepare a suitable Brooklyn mattress
that can help you with quality sleep.
accepting worrisome changes in your sleep as part of aging is not the right way
to go and we should look to make our sleep better and continue to lead a
healthy life even in old age.
Poor or insufficient sleep may be an indication of an underlying illness or because of your lifestyle.
are 7 top causes of sleep problems in aging.
Top Causes of Sleep Problems in Aging
Poor sleep schedule
human body when exposed to natural light syncs its circadian rhythm with the
morning and night that helps the brain to guide your sleep.
adults tend to stay indoors and be under artificial lights most of the time
which messes up their circadian rhythm and results in all kinds of sleep
Also, day napping by aged adults is another issue that can cause various sleep disorders like, delay in falling asleep, poor quality of sleep, fragmented sleep, etc.
body keeps on changing as you age and your metabolism weakens as well which can
result in sleep disorders.
alcohol is bad for your sleep because it can make you prone to waking up
frequently and also urge you to use the bathroom during the night.
of caffeine-laden food and drinks cause a delay in falling asleep. Dark
chocolates may have caffeine in them.
of sugary drinks or food too late in the evening can cause delays in falling
asleep and can cause fragmented sleep.
of physical activity is another cause of sleep disorders.
the last meal of the day close to bedtime can cause sleep disorders.
Underlying medical problem
adults may have sleep problems because of some underlying illness like
cardiovascular diseases, chronic obstructive pulmonary disease,
gastroesophageal acid reflux disease(GERD), osteoarthritis, urinary problems
due to enlarged prostate or an overactive bladder, depression, and anxiety,
some neurodegenerative disorders like Alzheimer’s or Parkinson’s.
the medication taken for the treatment of some diseases can cause sleep
disorders as well.
Sleep-Related Breathing Disorders
of the people when they age may develop sleep-related breathing disorders
(SRBD) which can cause sleep problems. The most common among these is snoring.
The severe condition can cause obstructive sleep apnea (OSA), which happens
because of a brief pause of 20-40 seconds in breathing due to obstructed
rare form of sleep-related breathing disorder is central sleep apnea (CSA),
which happens because of a brief pause in breathing because of changes in the
Restless leg syndrome
of the aged adults suffer from restless leg syndrome (RLS), which is caused by
sensations of itching, crawling, or restlessness in legs when trying to fall
asleep. It can delay you from falling asleep because it can make you
uncomfortable, but it doesn’t give you any pain. Some experts believe it is
related to levels of iron and dopamine in the brain and not related to
Periodic Limb Movements of Sleep
of the aged adults develop periodic limb movements of sleep (PLMS), which is
caused by intermittent movements of legs while asleep. These periodic limb
movements may wake you up frequently and result in fragmented sleep.
Poor sleep environment
sleep environment plays a big part in your sleep health. Since aged adults don’t
get deep sleep, any unwanted sound and outside light may also disturb their
sleep repeatedly through the night.
bedroom can make you uncomfortable and may cause sleep problems because for
good quality sleep you need to stay cool while asleep.
you age, your body undergoes physiological changes that your old mattress may
not be able to provide the required support to your aging body.
Here are some of the proven tips for getting better sleep.
Follow a schedule
You should follow a proper sleep schedule so that your circadian rhythm doesn’t get disturbed and you can get sufficient quality sleep.
You should expose yourself to natural light to keep your circadian rhythm in-sync with day and night.
should follow a schedule for having your meals. You should have the last meal
of the day two hours before your bedtime.
should not take naps during the day.
Follow healthy food habits
should consume the following type of foods for improving your sleep health.
Fruits contain potassium, calcium, magnesium, and amino-acid tryptophan, which
increases the level of serotonin, the sleep-inducing hormone.
Examples: Bananas, cherries, apples, apricots, and peaches.
Carbs that boost the level of tryptophan, which increases serotonin level and
are rich in calcium, magnesium, phosphorus, silicon, and potassium are good for
Examples: Oatmeal, popcorn, sweet potato
Protein contains a high level of amino-acid tryptophan, which increases the
level of serotonin, the sleep-inducing hormone.
Examples: Eggs, lean chicken or turkey meat, fish
Fats that are good for your heart and contain magnesium, which helps in
relaxing your muscles, and is good for your sleep.
Examples: Avocados, almonds, cashews, and pistachios.
should not eat oily, fatty, spicy foods as they tend to disturb your digestive
system and may increase the chances of acid reflux.
should not eat excessively sweet food items as they can cause indigestion and
spike your insulin level. High insulin levels may interfere with sleep-inducing
should limit the intake of food or drinks that contain caffeine and alcohol.
You should not consume caffeine-laden food or drinks in the late afternoon or
evening as they interfere with your sleep. Caffeine keeps you alert and you may
struggle to fall asleep faster. Alcohol consumption may lead to fragmented
Meditate and exercise
should start meditating or do mindfulness activity as they help in falling
asleep faster and improve sleep health.
and exercising help in reducing your stress level and eliminates anxiety which
results in better sleep health.
and exercising can help in overcoming RLS and PLMS as well and you can sleep
Follow healthy sleep hygiene
should follow healthy sleep hygiene that can include washing your face,
brushing teeth, taking a bath with warm water before going to bed.
Have a perfect sleep environment
should use your bedroom only for sleeping and intimacy. All the electronic
gadgets that emit blue light and can disturb your sleep should be kept out of
the bedroom. Blue light fools your brain and spoils your circadian rhythm.
should use dark blinds or heavy curtains to keep outside light from disturbing
should use a white noise machine to override the unwanted sounds that can
disturb your sleep.
should maintain a cool temperature in your bedroom by setting the thermostat
level between 16-19.4°C (60-67°F).
Invest in the right mattress
should invest in the right mattress that can support your aged body
and make you comfortable while you are asleep. A right mattress will not allow
the creation of pressure points and allow proper contouring and alignment so
that you wake up relaxed, refreshed, and without body aches.
good quality sleep is a must for everyone to stay mentally and physically
healthy, more so for aged adults. These proven tips should be able to assist
you in conquering sleep disorders that may happen due to aging. Consult your
doctor if these tips don’t improve your sleep health as some sleep disorders
maybe because of some underlying illness that hasn’t been diagnosed yet.