Better Sleep for Older Adults and Caregivers

Good sleep means good well-being. With good sleep, bodies do work to restore physical health, emotional well-being, focus, and resilience. It can be more challenging for older adults and caregivers to get consistent, restorative sleep. Let’s take a look at those challenges and provide some practical daily habits that can improve sleep quality.

Why Sleep Challenges Are Common for Older Adults and Caregivers

Sleep Changes with Age

As adults age, sleep changes. Older adults tend to go to bed earlier and wake up earlier. There is often a decrease in the amount of time they are asleep, and sleep tends to be shorter and lighter. They can wake up more often in the middle of the night. Medications, pain, or medical conditions may also affect sleep.

The Impact of Caregiving Responsibilities

As many as 50-70% of caregivers experience sleep disturbance. Caregiving needs often require a caregiver to sleep lightly, wake up consistently, sleep in uncomfortable positions, or in environments that aren’t good for rest. Stress of caregiving can also impact sleep, and disturbed sleep can exacerbate stress. It’s common to feel emotional exhaustion and have difficulty concentrating.

Practical Ways to Support Better Sleep

Practicing better sleep habits can improve sleep for both older adults and caregivers. Older adults and caregivers can practice these habits together.

Create a Consistent Sleep Schedule

Going to bed and waking up at similar times each day helps your body keep to its internal wake-sleep clock.

Build a Relaxing Evening Routine

Worries and stressors of the day are often louder at night. Find ways to quiet this stress in the evening. Turn the lights dim, read a book, journal, do light stretching, or practice deep breathing exercises. Avoid looking at screens, including TVs, phones, or tablets.

Maintain Regular Exercise

Keep active during the day. Even small movements, or a 20-minute walk can help with a good sleep. Avoid exercise within three hours of bedtime.

Minimize Alcohol, Nicotine, and Caffeine

In older adults, it can be harder for the body to metabolize alcohol, making it harder to sleep when you’ve had some. Nicotine, caffeine, and other stimulants should either be avoided altogether or used only in the morning.

Prioritize Self-Care for Caregivers

Schedule sleep whenever possible. It may be helpful to schedule your sleep around your loved one’s sleep patterns. Engage in hobbies or activities that allow you take your mind off stress of caregiving or find small ways to stay mentally stimulated during the day. Puzzles or games can help. Remember that caring for yourself lets you care for others.

When Sleep Problems May Need Additional Support

If you are experiencing extreme daytime fatigue, persistent insomnia that lasts more than a few weeks, signs of sleep disorders, or depression or anxiety that significantly impact your sleep patterns, reach out to a healthcare professional.