The importance of sleep for better health

A good night's sleep impacts all functions in the body and brain. Without it, adults are at higher risk for chronic disease and leave the body less effective at fighting off illness. In the fast-paced world, we live in, there have been several recent reasons for feeling higher stress than usual, and that stress can often impact how well we sleep. However, we should never give up on achieving a good night's rest.

What is a "good" amount of sleep?

Aging adults have the same sleep needs as all adults, about 7 to 9 hours per night, according to the National Institute on Aging. Though the amount is the same, aging adults tend to go to sleep earlier and wake up earlier than younger adults.

It's easy to notice when you've had a good night's sleep as you're waking up. Everyone's needs are unique, so the right amount of sleep is for you to decide when you're feeling your best. If you are groggy or feeling unrested, there may be better sleep habits that you can address to wake up feeling better and prevent future issues in the body.

Risks of poor sleep

Sometimes medication and chronic pain are sleep disrupters in aging adults, which can be hard items to overcome. But without attempts at better sleep, seniors are at higher risk for further disease or chronic conditions. A study by the National Sleep Foundation found that 24% of people between 65 and 84 years old reported being diagnosed with four or more health conditions. This group of people reported getting less than six hours of sleep a night, having poor sleep quality, and experiencing symptoms of a sleep disorder.

A lack of proper sleep can also lead to weight gain and obesity, diabetes, and lower quality of life. Aging adults without enough Zs are also at higher risk of trip and fall incidents, mood swings or difficulty controlling emotions, and a weakened immune system.

Common sleep conditions to look out for in aging adults

• Insomnia. Difficulty in falling and staying asleep is one of seniors' most common sleep problems.
• Nighttime urination. Officially known as nocturia, nighttime urination may affect up to 80% of older adults, contributing to sleep disruption.
• Restless leg syndrome. This common disorder causes the urge to move your legs while resting or sleeping and can significantly prevent you from falling or staying asleep.
• Sleep apnea. This condition obstructs the airways and can cause pauses in breathing while you sleep, only allowing the body fragmented sleep. This can lead to daytime drowsiness and difficulty thinking clearly.
• REM sleep behavior disorder. Rather than resting during REM, this disorder primarily affects older adults causes them to act out their dreams, sometimes violently.

Developing healthy sleep habits

No matter the reason for your poor sleep, there are expert-recommended steps that you can try that have been proven to improve chances at a better night's rest.

• Get on a regular sleep schedule. All bodies operate on a 24-hour cycle known as the circadian rhythm. A consistent sleep schedule will help your body fall asleep every day in time for a good night's rest.
• Limit alcohol and certain foods before bedtime. Alcohol is known to disrupt sleep, and a large, heavy meal can keep you from fully resting at night. Avoiding caffeine in the latter half of the day will allow your body enough time to wind down, so you are not wired at nighttime.
• Increase your physical activity. Taking time to expel energy and movement will allow you to feel more tired at night as your body craves rest.
• Don't feel defeated when you wake up at night. If you're having difficulty falling asleep, try a quiet activity like reading or journaling until you are sleepy enough to head back to bed.

How we can help

Visiting Angels Knoxville offers caregiver services in the greater Knoxville area, including Anderson, Loudon and Roane Counties. Our caregivers can help maintain a daily routine that promotes good health and leads to a great night's sleep. Medication and exercise reminders will help keep you or your loved one in a healthy routine that can help to combat any sleep disrupters you are facing. No matter what level of assistance you are looking for, Visiting Angels in-home caregivers can help to improve your quality of life in several other ways. Reach out today to learn about the entire range of services offered at (865) 531-4833.