How To Reduce Sleep Problems In Older People

Sleep is essential for overall health and well-being, yet many older people struggle with getting the rest they need. As we age, our sleep patterns naturally change, making it more common to experience difficulties falling or staying asleep. Poor sleep can affect mood, energy levels and even physical health, making it important to address these issues with care and understanding.

The good news is that there are effective strategies to help improve sleep quality for older adults. From establishing healthy bedtime routines to creating a calm and comfortable sleep environment, small changes can make a big difference.

This guide will explore the causes of sleep problems in older people and offer practical tips to promote better rest, ensuring that sleep becomes a source of rejuvenation rather than frustration.

Common sleep problems in older adults

As we age, sleep patterns naturally shift, often leading to shorter and less restful nights. Recognising common sleep issues can help you better support an older loved one and find ways to improve their rest. Some of the most frequent problems include:

Insomnia: Difficulty falling asleep, frequent waking during the night, or waking too early and struggling to go back to sleep. This can lead to tiredness, irritability, and a diminished quality of life.
Sleep apnea: A condition where breathing stops and starts repeatedly during sleep. It is often accompanied by loud snoring and can cause daytime drowsiness, requiring medical attention for proper management.
Restless leg syndrome (RLS): An uncontrollable urge to move the legs, typically at night, due to uncomfortable sensations. This can prevent deep, restorative sleep.
Daytime sleepiness and disrupted sleep cycles: Caused by excessive naps, reduced physical activity, or irregular sleep schedules, this issue can make it harder to maintain healthy night time sleep patterns.

If you notice persistent sleep issues that affect your loved one’s health or daily life, it is important to seek advice from a GP or healthcare professional. Early intervention can help manage these problems and promote better overall well-being.

Causes of sleep problems in later life

Sleep disturbances in older adults can result from a combination of physical, emotional, and lifestyle factors. Understanding the root causes can help you find appropriate solutions to improve rest and relaxation.

One significant factor is the natural change in the body’s internal clock, or circadian rhythm. As people age, they tend to feel tired earlier in the evening and wake up earlier in the morning, which can lead to a reduced amount of overall sleep.

Chronic health conditions, such as arthritis, heart disease and diabetes, are common among older adults and can cause discomfort or pain that interrupts sleep. Additionally, medications prescribed for these conditions may have side effects that impact sleep quality.

Emotional factors, including stress, anxiety or depression, can also disrupt rest. Older adults may experience loneliness or worry about health issues, which can prevent them from falling asleep or staying asleep through the night.

Practical ways to improve sleep for older people

There are many simple but effective strategies that can help an older loved one achieve more restful and consistent sleep. Small lifestyle changes and a focus on good sleep hygiene can make a significant difference in their overall well-being.

Establish a consistent bedtime routine: Going to bed and waking up at the same time every day helps regulate the body’s internal clock, making it easier to fall asleep and stay asleep.
Limit daytime naps: While a brief nap can be refreshing, long or frequent naps during the day can disrupt nighttime sleep patterns.
Reduce caffeine, alcohol, and avoid heavy meals before bed: Caffeine, nicotine, and large or rich meals in the evening can interfere with sleep. Alcohol may induce drowsiness but can disrupt sleep cycles. Opt for lighter snacks and avoid stimulants before bedtime.
Create a calm and comfortable sleep environment: A quiet, dark room with a comfortable mattress and bedding helps promote relaxation. Reducing noise, blocking out light, and controlling the room temperature can enhance sleep quality.
Limit screen time before bed: Bright screens from phones, tablets, and TVs emit blue light, which can suppress melatonin, the hormone responsible for sleep. Encourage reading or calming activities instead.
Encourage regular physical activity: Light to moderate exercise, such as walking or stretching, helps improve sleep, but it’s best to avoid vigorous activity close to bedtime.
Incorporate relaxation techniques: Deep breathing, meditation, or gentle stretching can calm the mind and prepare the body for rest.
Avoid clock-watching. Checking the time frequently can increase stress about falling asleep. If necessary, turn clocks away from view.

Supporting physical health for better sleep

Physical health plays a vital role in sleep quality, particularly for older adults. Addressing underlying medical conditions, encouraging movement, and managing pain can significantly improve rest and relaxation.

Regular physical activity is one of the most effective ways to enhance sleep. Gentle exercises, such as walking, stretching, or yoga, help regulate the body’s internal clock, reduce stress, and promote tiredness at bedtime. However, it’s best to avoid vigorous activity too close to sleep, as it can have a stimulating effect.

Managing pain and discomfort is crucial for uninterrupted sleep. Conditions such as arthritis or back pain can cause restlessness. Speak to a healthcare professional to explore pain management techniques, supportive bedding, or therapeutic solutions that reduce discomfort.

Breathing issues, such as sleep apnea, require medical attention. If your loved one snores heavily or experiences episodes of stopped breathing during the night, a sleep study or specialised treatment may be needed. Devices like CPAP machines can improve breathing and help restore regular sleep patterns.

How Country Cousins can help

If you decide that live-in care is the most appropriate form of care for you or your loved one, your first step should be to contact an introductory live-in care service such as Country Cousins. At Country Cousins, we offer a variety of different types of care at home services, depending on your individual health and care needs.

With more than 60 years of experience, we have extensive expertise in a wide range of home care services. You can trust us to help you find the most suitable carer to support your loved one in line with their personal preferences and wishes. For more information on selecting live-in care for you or your elderly loved one, check out our guide to live-in care.

Talk to our team today

If you are considering live-in care for you or your loved one, get in touch with us at Country Cousins today. We are the UK’s longest-serving introductory care agency, having provided compassionate care to people in their own homes since 1959.

Give us a call today should you have any questions about home care. Our experienced team is on hand to help from Monday to Friday, 8 am to 6 pm. Alternatively, contact us through our online enquiry form.