There’s an old Irish proverb that says a good laugh and a long sleep are the best cures in the doctor’s book. On the other hand, a lack of sleep can lead to persistent fatigue, irritability and feelings of depression. Studies have found that the majority of seniors aren’t getting enough sleep, and the causes of sleeplessness vary from person to person. Some have trouble falling asleep, and others staying asleep. Others report sleeping unsoundly and waking up unrefreshed. Imagine a senior who might already face sleeping issues, who moves into an assisted living facility. The unfamiliarity of the community, a new living situation, and the loss of a bit of personal freedom are just some more contributing factors that can make a good night sleep almost impossible for a new assisted living resident.  One thing is constant; insomnia – no matter what subtle differences may be present – will take a physical toll on the body.

Sometimes we develop minor health problems as we age, and these complications can lead to a poor night’s sleep. For example, older adults may experience more frequent urges to go to the bathroom at night. For older men, this could be caused by an enlarged prostate. For women, it may be a result of incontinence and a weaker bladder. Of course, you should talk to your doctor about any health concerns you have. But there are a few commonsense things you can do on your own to try and sleep soundly every night.

Tips for better Senior Sleeping

What to avoid:
• Avoid coffee, tea, soda and any other caffeinated beverages for at least six hours prior to bedtime.
• Don’t fall asleep with the TV on. It’s bound to wake you up again later.
• Don’t do any strenuous exercise too close to bedtime.
• Don’t take long naps during the day, as this can disrupt your sleep routine.
• Don’t smoke or drink anything alcoholic for 2 to 4 hours before bed.

What to try:
• Listen to soft or soothing music just before bed.
• Take a warm bath before bedtime.
• Don’t stay in bed if you can’t sleep. After 20 minutes, if you still haven’t fallen asleep, get up. Try reading something calming until you get drowsy again.
• Establish a routine for sleep. Go to sleep and wake up at the same time each day.
• Try visualizing something relaxing, focusing on relaxing breathing techniques, or counting backwards from 500.

Despite our best efforts to get a good night’s rest, good sleep may prove elusive. You may want to talk to your doctor about over-the-counter or prescription remedies and have a full medical evaluation to determine if other health concerns may be directly related to your sleeplessness. Don’t be fooled into thinking that sleeplessness is just something you accept with age and a move into a new assisted living community. Insomnia might be common, but that doesn’t mean it’s normal.

Tags: insomnia, sleep, sleeping problems

This entry was posted on Wednesday, May 12th, 2010 at 11:13 am and is filed under Assisted Living Concerns, Life in Assisted Living, Resident Care. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.