November is Sleep Comfort Month! As the days get shorter and it gets darker earlier and earlier, it can be tempting to hibernate. Today on the blog we’ll look at common sleep issues facing older adults so you can hibernate comfortably!
Common Sleep Issues as we Age
- Insomnia
- Restless Leg Syndrome
- Sleep Apnea
- Changes in our circadian rhythms (feeling tired earlier and waking earlier)
- Waking during the night
- Discomfort/pain making it difficult to fall asleep and/or stay asleep.
- Spending more time in lighter stages of sleep vs. Deep sleep
- Taking longer to recover from sleep disturbances/changes in sleep schedule.
- Alzheimer’s may cause drowsiness during the day, causing a senior to nap and disrupt their sleep schedule
Sleep Hygiene Tips
- Try to go to bed and wake up at around the same time every day.
- Limit large meals and snacks before bed.
- Limit caffeine and alcohol.
- Don’t nap during the day.
- Don’t watch tv in your bedroom at night.
- Keep your bedroom at a comfortable temperature.
- Create a bedtime routine– and stick to it.
- Practice relaxation and mindfulness (e.g., deep breathing, etc.)
- If you’re having a really difficult time falling asleep or waking up and can’t fall back asleep, don’t try to force it. Do something to help you wind down (e.g., reading a book- not a screen!) and try again in 20 minutes.
- Talk with your doctor or pharmacist if you think side effects from your medication could be keeping you up at night.
Safety Tips for Peace of Mind
- Keep a phone and list of emergency numbers by the bed.
- Make sure the room is well-lit/have a lamp within arm’s reach of the bed.
- Make sure the floor is clear and free of trip hazards (e.g., rugs, cords, clutter, etc.)
- Make sure your bathroom has grab bars near the toilet if needed (there are community programs that can help if cost is an issue).
- Never smoke in bed.
Community Resources
- Michigan Medicine CPAP Bank (734) 232-3964
- Michigan Medicine Sleep Disorders Center (734) 936-9068
- Trinity Health IHA Medical Group, Pulmonary, Critical Care & Sleep Medicine – Ann Arbor Campus (734) 712-7688
- Trinity Health Pulmonary Rehabilitation – Ann Arbor (734) 712-5367
- Trinity Health Sleep Center – Ann Arbor Campus (734) 712-4651
