Most people over a certain age suffer from sleep related issues. Some people have trouble falling asleep, others wake up early and cannot complete their sleep and still others cannot stay asleep i.e. they have disturbed sleep and wake up feeling exhausted. Since sleeplessness in the elderly is a serious problem, it is important to take the help of experts in elderly care at home.
There are several reasons for sleeplessness in the elderly most of which have to do with the body and the mind being less occupied than before or uselessly occupied such as being anxious or fearful. Age itself causes some changes in the timings and duration of sleep. There are several techniques which can be tried to restore a satisfying and rejuvenating sleep cycle for the elderly. Sleeplessness in the elderly can be easily dealt with by taking the help of elder care service providers in Kolkata. In most situations these can take care of the problem and only in a few cases, medicines or behavioural therapy is needed to prevent insomnia related health issues.
Step 1: Having a cosy environment can have a calming effect on the mind and body and induce sleep. This includes a comfortable bed, proper ventilation and temperature, minimal light and sound and preferably a favourite light aroma. Our senses have an important influence on our mood and performance. So, a relaxing atmosphere is key to having a restful sleep.
the elderly are looked after by well-trained physicians
Step 2: Physical activity and exercise during the waking hours is important to prevent stiffness and pain in older people, which can keep them awake at night. Swimming, Dancing, Cycling and Walking are very effective for health and recommended. Active or Passive Physiotherapy for people unable to move on their own has been known to help with many issues in the elderly including breathing and sleep. For people with major mobility issues, Dance Movement Therapy or Movement Psychotherapy has been shown to be surprisingly effective. Massages are another way of relieving aches and pains. Hence, physically active elderly not only sleep better, but also move, eat, breathe and feel better.
Step 3: Having a loving family and great friends can go a long way in relieving the fear and anxiety of the elderly. Meaningful conversations, laughter, physical intimacy, strong relationships engage people positively and give them a reason to look forward to the next day. Many elderly suffer from age related disorders such as Dementia and Depression and having people around to share their daily lives can keep them occupied and productive. Sleeplessness in the elderly can be rectified through means other than just medicines, especially if proper healthcare at home is provided.
Step 4: Finding some favourite activities to look forward to such as reading or listening to music can be therapeutic. Avoidance of the phone and other backlit devices during bedtime is important to prevent constant sensory stimulation. Instead, activities which do not require a lot of light and are enjoyable can give the elderly a peaceful environment to relax and feel good. The best way to deal with sleeplessness in the elderly is to give them the congenial ambience that they deserve and need.
Step 5: Having a balanced and nutritious diet is important in preventing acid reflux and gas formation which can cause sleeplessness. Regular home cooked meals, avoiding sugary and fried snacks, not having too much tea or coffee and including fruits and nuts helps to avoid bloating, discomfort and restlessness. Many older people also have disturbed sleep because they need to use the toilet more often at night. This problem can often be tackled quite simply by developing a routine by drinking more fluids in the daytime and reducing the amount after sunset. An early dinner at least 2 to 3 hours before bedtime also helps. This kind of regular help and observation of the senior persons will help in reducing the problems associated with sleeplessness in the elderly.
Step 6: Many illnesses and medicines can cause physiological changes which can disturb the sleep cycle. Most older people will either be on multiple medicines or have several health issues which can cause them to lose sleep. Speaking with the caregiving team to review the care plan can resolve the issue by either changing the timing, dose or type of medications as well as certain habits or practices.