Sleep and Aging (page 3 of 3)

7 Sleep Tips for The Elderly

Poor sleep in our elders is caused by very specific problems. Here are some very specific solutions to counter them so everyone in the family can get a good night’s sleep.

 

1. RESET THE CLOCK. Since much of an aging parent’s insomnia may be caused by natural changes in their biological clock as they age, you can help them reset that clock simply by doing two things, says sleep researcher Sonia Ancoli-Israel, Ph.D., a professor of psychiatry at the University of California at San Diego.

 

One, encourage them to get out into the natural sunshine every day, as late in the day as possible. Light will shoot down the optic nerve into the brain, where it will trigger a cascade of brain chemicals that will help them stay awake in the evening. It’s a good idea to suggest they leave their sunglasses at home to get the maximum effect. On the other hand, if they go out in the morning, they should be encouraged to wear sunglasses, since morning light can actually aggravate their problem.

 

Two, suggest they use light therapy, particularly during the winter, when late afternoon light is dim. Get them a light box—a device that generates up to 10,000 lux of light—and suggest they sit near it every evening sometime between 7:00 and 9:00 P.M. They don’t need to stare directly at the box but can watch television, read a book, or do any other sedentary activity. If the box emits 10,000 lux, they should sit in front of it for 20 to 30 minutes.

 

There are two types of light boxes: one that emits blue light and another that emits full-spectrum white light. Although blue light is more effective for younger people, it doesn’t penetrate cataracts effectively. So get them a light box with full-spectrum white light, says Dr. Ancoli-Israel. Check out the list of manufacturers at www.sltbr.org.

 

2. CHANGE TIMING OR DOSAGE OF MEDS. Have your elders talk with their doctors about whether any of their medications might be disrupting their sleep. In many cases, says Dr. Ancoli-Israel, changing the timing or dosage of a medication can relieve insomnia. For example, a blood pressure pill taken in the morning that makes them drowsy during the day can often be switched to bedtime. And there it does double duty—it not only lowers their blood pressure but also helps them drift into sleep.

 

3. WATCH FOR SLEEP DISORDERS. If your parents complain of “twitchy legs” or disruptive snoring, suggest that they ask their doctors to evaluate them for restless legs syndrome or sleep apnea.

 

4. TREAT MEDICAL CONDITIONS. If arthritis pain, for example, is keeping your elders up, suggest they ask for a pain medication. Treating a medical condition can often have the positive aspect of inducing sleep.

 

5. GET THEM MOVING. Suggest you go for a walk, go line dancing, or spend an afternoon shopping. A Brazilian study recently found that elderly women who stay active sleep an hour longer each night than those who are sedentary. What’s more, they wake up less throughout the night.

 

6. PAY ATTENTION TO SLEEP BASICS. Pay attention to sleep basics. Encourage your parents to use the bedroom only for sleeping and keep it dark, quiet, and cool. Suggest they get rid of their bedside clock so they can’t watch it all night. They might also want to avoid alcohol after 6:00 P.M., set aside a “worry time” in the early evening, and take a warm bath before bed.

 

7. GIVE CRAZY SOCKS FOR GIFTS. “There’s a study out of Switzerland that shows that wearing socks to bed helps induce sleep,“ says Dr. Ancoli-Israel. Turns out that if you can warm your extremities, it helps drop your core body temperature. And that drop signals your body it’s time for sleep.

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“ Once a day, sit in a quiet, dim room, close your eyes, and focus on one word. This helps reduce stress and decreases your susceptibility to colds. ”

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