5 Effective ways to deal with insomnia in the elderly

As you get older, a person will experience quite drastic changes in sleep patterns. That is why the elderly often have difficulty sleeping, so wake up earlier, and become sleepy earlier during the day. In fact, getting adequate rest greatly affects the physical and emotional endurance of the elderly. So, how do you deal with insomnia in the elderly? Here's the explanation.

Why is sleeping well is important for the elderly?

The quality of a good night's sleep is very important for adults, especially the elderly. The reason is, sleeping well can help improve memory in the elderly, thereby reducing the risk of dementia.

Getting enough sleep at the same time soundly is also useful for repairing damage to body cells that occur throughout the day. As a result, the elderly's immune system becomes stronger so they don't fall sick easily.

Reporting from the Help Guide, elderly people who have trouble sleeping well tend to experience depression, difficulty concentrating, dementia, drowsiness during the day, and fall more easily at night. In fact, this sleep disorder can also make the elderly more susceptible to various health problems such as heart disease, diabetes, weight problems, and the risk of breast cancer in elderly women.

Therefore, the elderly are encouraged to get adequate rest for 7.5 to 9 hours each night. To find out whether or not enough rest time in the elderly is usually seen from the mood and physical condition of the elderly in the morning. If an older person looks tired and gets angry or irritated during the day, this is a sign that he is not getting enough sleep.

Effective tips for overcoming insomnia in the elderly

As we get older, the body will produce lower growth hormone. At the same time, the body will produce less of the hormone melatonin, which causes the elderly to wake up frequently at night.

The following are effective tips for overcoming insomnia in the elderly.

1. Create a regular sleep schedule

Sleeping at the same time every day can help the elderly get a good night's sleep. The elderly are encouraged to go to bed and wake up at the same time every day, including on weekends or while on vacation.

Even if it is difficult at first, you can help your elder by scheduling a special bedtime ritual for him. For example, take a warm bath, breathing exercises, or meditate an hour before bed.

When done regularly, the body will have its own rhythm by sending a signal that this activity sends the elderly at bedtime. This method can also help relax the body and help him sleep faster.

2. Create a comfortable sleeping atmosphere

The main key to overcoming insomnia in the elderly is to provide a comfortable sleeping atmosphere. Once the room conditions are comfortable, it will be easier for the body to adjust so that it will fall asleep faster.

Older people tend to be more sensitive to sound, light, and hot air. So, make sure the bedroom is quiet, dark, and cool. If you still can't sleep, use tools white noise from fans or air conditioners, eye patches, and ear plugs (earplug) to help drown out light and noise.

Avoid various things that can disturb the sleep of the elderly such as sound and light from television, cellphone , or a laptop. Make sure you turn off all communication tools before bed so you can get a good night's sleep. Make the bedroom just a place to sleep, not a place to watch TV, eat, or work.

3. Set a nap schedule

Skipping naps is in fact not the right solution to overcome insomnia in the elderly. Elderly are fine to take a nap, provided that they are only sufficiently so as not to disturb their sleeping hours at night.

Therefore, limit nap time to around 15 to 45 minutes. Even though it feels short, it is actually useful for increasing alertness and memory in the elderly. Conversely, taking too long a nap can make it more difficult for the elderly to concentrate after waking up.

4. Pay attention to daily food intake

If the elderly have difficulty sleeping soundly at night, try to check their daily food intake again. Without realizing it, several types of food consumed by the elderly can cause difficulty sleeping well.

To overcome insomnia in the elderly, avoid various drinks that contain caffeine and alcohol. The reason is, these two substances can cause sleep disorders in the elderly.

The content in caffeine can make the elderly more awake at night. Meanwhile, alcohol can indeed make a person sleepy faster, but unfortunately it also makes him wake up faster and find it difficult to go back to sleep.

Make the digestive condition of the elderly healthier by avoiding spicy foods and too much. Therefore, the elderly are encouraged to eat in moderation, preferably eating low-sugar cereal, yogurt, or warm milk which can help them sleep better at night.

5. Exercise regularly

A study from Northwestern University revealed that regular exercise (especially aerobic exercise) can help improve sleep quality and sleep duration in elderly people with insomnia. The reason is, exercise can trigger the production of the hormone serotonin, which functions to regulate emotions, memory, and reduce stress levels in the body due to physical fatigue.

Types of sports that can be done by the elderly are jogging or leisurely walking, cycling, golf, swimming, dancing, and aerobics. However, make sure to consult a doctor first to adjust the elderly's body to the right type of exercise.