If you've ever struggled to get things done after a night of little to no sleep, you know how important it is to get plenty of rest. For years, scientists have been sounding the alarm about the effects of poor sleep on forming memories and making decisions.
According to the Yale School of Medicine, the brain also uses sleep as an opportunity to "clean" itself. Even though you can't see them, chemical reactions take place in your brain every day. These reactions produce waste products that have the potential to impair your mental functioning. Many seniors with dementia and other memory disorders have an abundance of waste products in their brains, making their symptoms worse.
If you care for someone with a memory disorder, you may notice some of these sleep-related changes:
Although sleep disturbances are concerning, there are several things you can do to manage them. Making these lifestyle changes could help your loved one sleep better.
Seniors with memory disorders need routines to keep them grounded. When a person follows the same routine every day, they know exactly what to expect, which may result in less agitation and confusion. Establishing a routine is also helpful for addressing the sleep challenges that often come with memory disorders.
Your loved one should get up at the same time each morning and go to bed at the same time each night. It's also wise to eat meals at the same time every day. Even in people without memory disorders, maintaining consistent meal times seems to improve sleep quality.
It's difficult to sleep if you're shaking with chills or sweating under a heavy blanket. To help your loved one sleep better, make sure their bedroom is as comfortable as possible. If it's too hot or too cold, adjust the thermostat accordingly. Put extra blankets right next to the bed in case your loved one gets cold during the night.
If your loved one often complains of being chilly, make sure they have warm pajamas and a pair of slippers or heavy socks. You may not be able to eliminate sleep challenges entirely, but these adjustments go a long way toward helping them get as much sleep as possible.
Several parts of the body work together to maintain a normal sleep-wake cycle. For example, when light enters your eyes, it triggers your brain to send signals through the sympathetic and parasympathetic nervous systems. These signals tell your body it's time to wake up. Exposure to sunlight and artificial light can interfere with this process.
To help your loved one fall asleep at the right time, make sure they get most of their sun exposure in the morning. Have them go outside or sit by a window after breakfast or before they start getting ready for the day. Morning sun exposure lets the body know when to wake up, and it can also make it easier to fall asleep at night.
Regular physical activity is important for seniors, but evening exercise has been shown to disrupt the body's circadian clock. If your loved one has been struggling with sleep challenges, have them exercise in the morning or early afternoon.
Some foods and beverages contain chemicals that interfere with the body's systems. For example, caffeine blocks adenosine receptors in your brain. Adenosine helps regulate the sleep-wake cycle, so consuming caffeine may make it more difficult to fall asleep at night. Your loved one should also avoid nicotine and alcohol.
Many seniors benefit from lifestyle changes, but if your loved one continues to experience sleep problems, ask their doctor about using prescription medications. Generally, it's best to start out with a low dose of medication, increasing the dosage only if your loved one still can't fall asleep or stay asleep. If you decide to try medications, make sure you're familiar with the potential side effects.
