Getting a good night’s sleep is important for supporting our health, wellbeing and independence. Quality sleep helps us feel energised, think clearly and move confidently throughout the day. But for many older adults it can be difficult to get enough restful sleep.
Most adults need 7-9 hours of quality sleep each night. As we get older our sleep patterns naturally change. Common sleep problems such as insomnia, waking very early or feeling very sleepy in the evening can make it difficult to get the rest we need. Medical conditions such as arthritis, pain and incontinence can disrupt sleep. Sleep apnea where breathing stops for short periods during the night is another common cause of poor sleep.
How poor sleep increases falls risk
Many studies have shown a close link between poor sleep and falls. When we don’t get enough quality sleep, we may experience:
- Reduced alertness – tiredness affects decision making and slows reaction time. Sleep is when your brain clears out and resets. Without this, our thinking can be foggy.
- Physical weakness – fatigue and reduced muscle strength and coordination making us more unsteady on our feet
Sleep Hygiene – Ways to improve our sleep
- Create a night-time calming sleep routine eg. Gentle stretching, breathing exercises, warm shower, reading can help our body relax.
- Avoid caffeine and alcohol – especially 4-6 hours before bed
- Exercise daily – mild to moderate exercise helps us to fall asleep faster and improves the quality of sleep.
- Keep our brain active – social activities, hobbies, learning new skills and memory and problem solving games can all support better sleep.
- Use a sleep diary – tracking sleep patterns can help us understand what affects our sleep.
- Keep a regular sleep routine – aim to go to be and get up in the morning at the same time each day
- Avoid devices that produce blue light in the evening – screens and bright white light can disrupt our natural sleep pattern. Use warm lighting in the evening.
- Medication review – some sleep medication and even other regular medications can cause drowsiness and dizziness, increasing the likelihood of a fall. Complete the Stay On Your Feet® Medicine Checklist and ask your GP about a medicine review. (Link to medication checklist)
- Limit napping during the day – if you need to take a nap, make sure it is only up to 30 minutes and before 2pm so it doesn’t interfere with night-time sleep.
If sleep issues continue, talk to your GP or health professional for advice and support. Quality sleep supports both brain and body health, and gives you the energy to keep doing the things you enjoy. Learn more about how you can keep a healthy mind.