sleep for older adults - geriatricspt.org...why is sleep important? not getting enough good sleep...
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SLEEPFOROLDERADULTS
https://www.nhlbi.nih.gov/news/2017/next-generation-led-lighting-could-help-improve-human-sleep-cycles
DIDYOUKNOW?Overhalfofelderlypeoplereportregular
sleepdisturbances.
DIDYOUKNOW?Therearethingsyoucandotohelpyou
sleepbetter,evenasyouage.(Turnthepagetofindoutsometips.)
COMMONSLEEPDISORDERS
• Sleepapnea:Peoplewithsleepapneahavedecreasedbreathingorstopbreathingcompletelywhilesleeping.
• Insomnia:Peoplewithinsomniareporttroublefallingasleep,stayingasleep,andwakeupearlyatleast3nightsperweek.
• Nocturnia:Peoplewithnocturnia,ornocturnalurination,wakeupoftenatnighttogotothebathroom.
• Otherfactorsthatmayaffectsleep:movementdisorders,chronicpain,difficultybreathing,acidreflux,etc.
WHYISSLEEPIMPORTANT?
Notgettingenoughgoodsleepcanleadto…
• Poorqualityoflife,troublewithphysicalandmentalactivitiesduringtheday,worseningofdiseasesandconditions,andevenearlydeath.
• Specificsymptomsinclude…
•Withsleepapnea:daytimesleepiness,irritability,fatigue,headaches,troublethinking,andhealthissuessuchashighbloodpressure
•Withinsomnia:higherfallrisk,poorqualityoflife,troublewithphysicalandmentalactivities,andlossofindependence
• Withnocturnia:poorsleepquality
Howmuchsleepisenough?Asweage,weneedlesssleep,butyoushouldstillgetabout7hourseachnight.
https://www.nia.nih.gov/health/good-nights-sleep
REFERENCESBliwise,D.L.,Foley,D.J.,Vitiello,M.V.,Ansari,F.P.,Ancoli-Israel,S.,Walsh,J.K.Nocturiaanddisturbedsleep
inelderly.SleepMedicine;2009;10(5):540-548.Doi:10.1016/j.sleep.2008.04.002.deCastroToledoGuimaraes,L.H.,deCarvalho,L.B.C.,Yanaguibashi,G.,DoPrado,G.F.Physicallyactive
elderlywomensleepmoreandbetterthansedentarywomen.SleepMedicine;2008,9(5):488-493.Doi:10.1016/j.sleep.2007.06.009.
Rodriguez,J.C.,Dzierzewski,J.M.,Alessi,C.A.Sleepproblemsintheelderly.MedicalClinicsofNorthAmerica;2015;99(2):431-439.Doi:10.1016/j.mcna/2014.11.013.
Yaremchuk,K.Sleepdisordersintheelderly.ClinicalGeriatricMedicine;2018;34(2):205-216.Doi:10.1016/j.cger.2018.01.008.
WAYSTOIMPROVESLEEP
•Maintainaregularsleepschedule.Gotobedandwakeupatthesametimeeveryday.
• Avoidnaps.Napscanmakeithardertofallasleepandstayasleep.
• DonotwatchTVorusetheinternetrightbeforebed.Thesecanmakeyoufeelevenmoreawake,andyouwillhaveahardertimefallingasleep.
• DonotreadorwatchTVinbed.Onlysleepwhileinbedsoyourbrainconnectsyourbedtosleep.
• Limityourcaffeine.Caffeinecanstayinyourbodyforhours.Trytoonlydrinkitbeforenoon.
• Exerciseregularly.Exercisehelpsussleeplongerandbetter.
• Trymeditationorjusthavesomequiettimetorelax.
• Takeawarmshowerorbath.Thewarmwatercanhelpyourelaxbeforebed.
WHATSHOULDIDOIFIAM HAVINGTROUBLESLEEPING?
• Keepasleepjournal.Trytotrackhowmuchyousleep,whattimeyougotobed,andwhattimeyouwakeup.Thiswillhelpyouunderstandyourownsleephabitsbetter.
• Talktoyourdoctor.Yourdoctorcanhelpyoufindasolutionthatisrightforyou.
Authors:DanielleLozon,SPTandTaylorStratton,SPTCentralMichiganUniversity
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