SLEEP FOR OLDER ADULTS - GeriatricsPT.org...WHY IS SLEEP IMPORTANT? Not getting enough good sleep...

SLEEPFOROLDERADULTS

https://www.nhlbi.nih.gov/news/2017/next-generation-led-lighting-could-help-improve-human-sleep-cycles

DIDYOUKNOW?Overhalfofelderlypeoplereportregular

sleepdisturbances.

DIDYOUKNOW?Therearethingsyoucandotohelpyou

sleepbetter,evenasyouage.(Turnthepagetofindoutsometips.)

COMMONSLEEPDISORDERS

• Sleepapnea:Peoplewithsleepapneahavedecreasedbreathingorstopbreathingcompletelywhilesleeping.

• Insomnia:Peoplewithinsomniareporttroublefallingasleep,stayingasleep,andwakeupearlyatleast3nightsperweek.

• Nocturnia:Peoplewithnocturnia,ornocturnalurination,wakeupoftenatnighttogotothebathroom.

• Otherfactorsthatmayaffectsleep:movementdisorders,chronicpain,difficultybreathing,acidreflux,etc.

WHYISSLEEPIMPORTANT?

Notgettingenoughgoodsleepcanleadto…

• Poorqualityoflife,troublewithphysicalandmentalactivitiesduringtheday,worseningofdiseasesandconditions,andevenearlydeath.

• Specificsymptomsinclude…

•Withsleepapnea:daytimesleepiness,irritability,fatigue,headaches,troublethinking,andhealthissuessuchashighbloodpressure

•Withinsomnia:higherfallrisk,poorqualityoflife,troublewithphysicalandmentalactivities,andlossofindependence

• Withnocturnia:poorsleepquality

Howmuchsleepisenough?Asweage,weneedlesssleep,butyoushouldstillgetabout7hourseachnight.

https://www.nia.nih.gov/health/good-nights-sleep

REFERENCESBliwise,D.L.,Foley,D.J.,Vitiello,M.V.,Ansari,F.P.,Ancoli-Israel,S.,Walsh,J.K.Nocturiaanddisturbedsleep

inelderly.SleepMedicine;2009;10(5):540-548.Doi:10.1016/j.sleep.2008.04.002.deCastroToledoGuimaraes,L.H.,deCarvalho,L.B.C.,Yanaguibashi,G.,DoPrado,G.F.Physicallyactive

elderlywomensleepmoreandbetterthansedentarywomen.SleepMedicine;2008,9(5):488-493.Doi:10.1016/j.sleep.2007.06.009.

Rodriguez,J.C.,Dzierzewski,J.M.,Alessi,C.A.Sleepproblemsintheelderly.MedicalClinicsofNorthAmerica;2015;99(2):431-439.Doi:10.1016/j.mcna/2014.11.013.

Yaremchuk,K.Sleepdisordersintheelderly.ClinicalGeriatricMedicine;2018;34(2):205-216.Doi:10.1016/j.cger.2018.01.008.

WAYSTOIMPROVESLEEP

•Maintainaregularsleepschedule.Gotobedandwakeupatthesametimeeveryday.

• Avoidnaps.Napscanmakeithardertofallasleepandstayasleep.

• DonotwatchTVorusetheinternetrightbeforebed.Thesecanmakeyoufeelevenmoreawake,andyouwillhaveahardertimefallingasleep.

• DonotreadorwatchTVinbed.Onlysleepwhileinbedsoyourbrainconnectsyourbedtosleep.

• Limityourcaffeine.Caffeinecanstayinyourbodyforhours.Trytoonlydrinkitbeforenoon.

• Exerciseregularly.Exercisehelpsussleeplongerandbetter.

• Trymeditationorjusthavesomequiettimetorelax.

• Takeawarmshowerorbath.Thewarmwatercanhelpyourelaxbeforebed.

WHATSHOULDIDOIFIAM HAVINGTROUBLESLEEPING?

• Keepasleepjournal.Trytotrackhowmuchyousleep,whattimeyougotobed,andwhattimeyouwakeup.Thiswillhelpyouunderstandyourownsleephabitsbetter.

• Talktoyourdoctor.Yourdoctorcanhelpyoufindasolutionthatisrightforyou.

Authors:DanielleLozon,SPTandTaylorStratton,SPTCentralMichiganUniversity