3 Tips for a Better Night’s Sleep

Up to half of older adults experience insomnia, whether its difficulty falling or staying asleep or waking up too early. In fact, insomnia is so common that many seniors think it's a normal part of aging. 

While it's true that sleep patterns change with age, older adults may have risk factors that make them more likely to experience insomnia, such as chronic pain; heart, lung, and kidney disease; restless leg syndrome; Parkinson's disease; or cognitive impairment. Other common risk factors include stress; using caffeine, nicotine, or alcohol; anxiety and depression; inactivity; and taking multiple medications.

A poor night's sleep can result in daytime drowsiness, fatigue, difficulty concentrating, or a low mood. It may also worsen chronic medical conditions. Fortunately, there is a lot you can do to set yourself up for some rest. 

1. Start good sleep habits

Begin by developing good daytime and sleep habits: Avoid or limit napping, decrease caffeine and alcohol intake, exercise, keep your sleep environment cool and dark, avoid eating and drinking water in excess before bedtime, and put away the clock and electronic devices, which often increase anxiety. 

2. Consider CBT

If these changes aren't helping, you might want to consider cognitive behavioral therapy for insomnia (CBT-I). This approach is recommended by the American Academy of Sleep Medicine and the American College of Physicians. 

CBT-I takes a comprehensive approach, addressing mental health issues in addition to the sleep habits described above. CBT-I may reveal predisposing factors for poor sleep, such as emotional trauma; chronic mental health conditions; precipitating events, like the loss of a loved one or divorce; and perpetuating factors, such as excessive anxiety about lack of sleep.

Studies show that CBT-I is effective, with two-thirds of people experiencing improvement and up to half experiencing complete remission. CBT-I is typically offered by mental health professionals in individual, telehealth, or group sessions, but if you cannot locate a provider, web-based options are available.

3. Do your research

If your sleep difficulties persist, medication can be added--along with continuing good sleep habits and/or CBT-I. Several medicines can be prescribed, but know that they come with considerable risk. Virtually all drugs for sleep have side effects, such as increased risk of cognitive impairment, falls, fractures, daytime sleepiness, and driving impairment. 

Benzodiazepines (like lorazepam) and the Z-drugs (like zolpidem) can also lead to increased risk of hospitalization, drug dependency, and other adverse effects. As a result, the American Geriatrics Society recommends against their use. Other over-the-counter medications are available for insomnia, but please research and review them with your medical provider before trying one. 

Insomnia has many causes and can have a significant negative impact on your well-being. It is well worth your time to develop healthy sleep habits and schedule an appointment with your doctor, if needed!

Request a brochure to learn more about how Erickson Senior Living communities offer expert health care to support your physical and mental well-being.