Sleep issues are common in older adults, whether an individual struggles to fall asleep, stay asleep or make it through the night without frequent visits to the washroom. As The Sleep Foundation reports, “The quality of our sleep often deteriorates as we age. People tend to sleep less and are prone to more waking episodes after initially falling asleep. Sleep latency – the time it takes to fall asleep – may also increase.”
Research indicates that between 10 and 30% of adults experience insomnia, and people over age 60 are more susceptible to this condition. A person’s circadian rhythm changes as they age and they experience less NREM and REM sleep—that deep, restful slumber that leaves us feeling recharged in the morning. Additionally, a number of common medications can have an effect on their sleep patterns.
Seniors should be getting an average of 7-9 hours of sleep each night for optimal health, but it’s not always easy. Here’s what you need to know about the safety and efficacy of melatonin as a sleep aid for older adults. If you have any questions or feedback, please contact us! We also welcome you to reach out about our in-home caregiver services.
Melatonin use in older adults
When someone has trouble sleeping, melatonin is a popular recommendation. However, it’s important to understand what melatonin does and what its limitations are before initiating use. Also, we recommend speaking with your doctor and/or pharmacist before adding any supplements to your routine, as even the most harmless ‘natural’ products can interfere with certain prescription medications.
Melatonin is a hormone produced by the human brain in response to darkness, and it helps us fall asleep. The melatonin pills that are commonly found in pharmacies or grocery stores contain a synthetic version of this hormone and are intended to help individuals fall asleep when they are experiencing insomnia or other sleep challenges. While some studies show that melatonin may be helpful for shift workers or individuals experiencing jet lag as it encourages the user to fall asleep, there is actually very little evidence that melatonin improves sleep health when taken regularly. It also does not help individuals stay asleep. Knowing this, melatonin is not a long-term solution for insomnia and other sleep disorders, regardless of your age.
Furthermore, there is some evidence that seniors may experience heightened side effects when taking melatonin including nausea, headaches and dizziness, which increases an individual’s risk of injury due to falling. However, these risks are minimal and generally speaking, as-directed melatonin use in seniors is thought to be relatively harmless (though not particularly helpful).
Lifestyle changes can improve sleep habits
Melatonin may not be as life-changing as some anecdotes claim, but there are other options for treating sleep issues. Prescription medication may help some seniors manage serious sleep disruptions, but lifestyle changes are critically important to sleep health at any age. These tips may help, but please speak to your healthcare provider for personalized advice. It’s important to eliminate medical issues such as sleep apnea before making more general lifestyle changes in support of better sleep health.
- Trigger the release of your own natural melatonin by bringing more darkness to the eyes. Reduce stimuli—make an effort to avoid bright light and screen time for an hour before bed. Instead of watching a television show before bed, consider reading or doing another quiet, calm activity. Use low lighting, such as lamps, rather than overhead lights.
- Follow a morning and evening routine—consistency can help regulate your sleep patterns. Seniors should also avoid napping during the day if possible (this does not apply to seniors who nap during the day and still sleep well at night).
- Make your bedroom a calm, comfortable space that you associate with sleep. The cozier and more relaxing, the better!
- Make sure you’re getting enough physical activity during the day. Exercise promotes better sleep! A daily walk or senior-friendly fitness routine may help.
- Avoid eating large meals or drinking a lot of fluids before bedtime, as this can lead to extra washroom visits, heartburn or indigestion.
- Limit your caffeine and alcohol intake as both substances can have a negative impact on your sleep health.
Contact us to learn more about homecare services in Toronto
Living Assistance Services would be pleased to provide personalized in-home caregiver services that support your aging loved one’s sleep health as well as their general well-being. To learn more, please visit our website or contact us. We’d be pleased to answer your questions and provide a quote for PSW services in Toronto and the surrounding areas.