I can't fall asleep when there is any noise. How can I get a good night's sleep?

Author: Chen Guisheng, Chief Physician, Ningxia Medical University General Hospital

Reviewer: Guo Shubin, Chief Physician, Beijing Chaoyang Hospital, Capital Medical University

Many elderly people wake up very early in the morning, not because they don’t want to sleep, but because they may really be unable to sleep.

Studies have shown that various sleep difficulties have gradually become an important social problem. More than half of the elderly in my country suffer from it.

So why do older people generally have difficulty sleeping?

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1. Why do older people have sleep problems?

Sleep is a rest mechanism for the human body, but as we age, we sleep less and less, and our sleep quality also slowly declines. Why is this?

There are many reasons for the sleep disorders in the elderly. In terms of age, the organs of the elderly are in an aging state, the function of the cerebral cortex is reduced, the metabolism slows down, and the secretion of melatonin decreases. Melatonin is a substance that induces sleep in the human body. Its reduction will reduce the sleep time and sleep quality of the elderly.

In addition, if the elderly suffer from underlying diseases, physical pain and mental stress will affect their sleep quality. The influence of family or social environment will also make the elderly feel nervous, anxious or excited. These emotions will also affect the overall physical and mental state of the elderly, thereby affecting their sleep quality [1].

High-quality sleep is the guarantee of the health of the elderly. Prolonged sleep problems will lead to a decrease in the elderly’s immunity, induce disease, or aggravate existing underlying diseases.

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2. Symptoms of poor sleep quality in the elderly

1. Difficulty falling asleep

Some elderly people cannot fall asleep even after lying in bed for half an hour or even an hour at night. The more they want to sleep, the more awake they become. The more they cannot sleep, the more anxious they become, which creates a vicious cycle. Moreover, this situation may continue for several days.

2. Interrupted sleep

Elderly people usually have very light sleep and often wake up from their sleep at night, for example, they may wake up from a slight noise or a nightmare. Sometimes they may wake up several times a night and never enter deep sleep, and of course they cannot get enough rest.

3. Continuous dreaming

Some elderly people may have many dreams in one night, but after waking up they cannot remember what they dreamed about, or they only have intermittent memories of the contents of their dreams. The most important feeling is that they feel extremely tired.

4. Sleep disorders

Normally, people are active during the day and sleep at night. However, when the elderly are sick and hospitalized, their original sleep rhythm may be disrupted, causing day and night to be reversed. Even after discharge, the sleep circadian rhythm may be disrupted for a period of time.

5. Staying up all night

When bad things happen at home, it may also irritate the nerves of the elderly. For example, conflicts between mother-in-law and daughter-in-law, property disputes, conflicts between neighbors, etc., can make some elderly people depressed and even unable to sleep all night. Even if they force themselves to fall asleep, they may be groggy and uneasy, and even have nightmares.

3. How to solve the sleep problems of the elderly?

Sleep is very important to the physical health of the elderly and should be adjusted in many aspects.

1. Create a good sleeping environment

When you go to sleep, the temperature and humidity of the bedroom should be appropriate. The temperature should be controlled at 18-22℃ in winter and around 26℃ in summer. The humidity should be kept between 50% and 60%. The bedroom should also be kept in good sanitary conditions and ensure smooth air circulation. Keep it quiet at night, with dim and soft light, to create an atmosphere suitable for sleeping.

The bed should be comfortable, the pillow should be of appropriate height, and the thickness of the quilt should be kept comfortable according to the season and personal habits. There should be no hard objects on the bed to avoid hurting the elderly. The bed should be wide enough to avoid falling out of bed and getting injured when turning over.

2. Make psychological adjustments before going to bed

The elderly sometimes can't keep things to themselves, and if they have big mood swings, it is likely to affect their sleep quality. Therefore, family members can chat with them before going to bed, listen to them more, comfort them more, and let the elderly vent their negative emotions. This can relieve their pressure, reduce their anxiety and uneasiness, keep them calm, and make it easier for them to fall asleep.

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3. Reduce physical discomfort

If the elderly have physical pain, they should take medicine in time to relieve it. They can also massage the body to relax and help sleep. They should empty their bowels and bladder before going to bed. When getting up at night, they should ensure sufficient lighting to prevent the elderly from falling down due to lack of visibility. If they feel breath-holding or difficulty breathing during sleep, they should change to a suitable sleeping position to fall asleep more comfortably.

For paralyzed or seriously ill elderly people who are bedridden, their family members should change their diaper pads before going to bed, and turn them over to adjust to a comfortable sleeping position. For elderly people who have frequent nocturnal urination and cannot take care of themselves, their family members must provide timely assistance to keep their bodies clean and dry so as not to affect their sleep quality.

4. Correct bad living habits

The elderly should not eat too much or too little before going to bed, and should not eat food that is difficult to digest. Do not drink too much water after dinner, and do not drink stimulating drinks such as strong tea and coffee.

The daytime nap should not be too long, it is best to control it to about half an hour. You can soak your feet in hot water and take a warm bath before going to bed to relax your body and mind and make it easier to fall asleep.

If you have tried all the above methods and still cannot fall asleep, you can use sleeping pills half an hour before going to bed. However, these drugs will have certain adverse reactions to the body, so it is best to consult a doctor and use them according to the doctor's advice.

Lack of sleep can seriously affect the health and life of the elderly. It can be said that improving sleep can help prolong life. Helping the elderly overcome sleep difficulties through scientific methods can not only avoid the occurrence of many geriatric diseases, but also help the elderly live healthier and longer.

References

[1] Jia Hongying, Zhu Lifeng (eds.). Guidance Manual for Training and Management of Nurses in Medical and Nursing Care Institutions. Beijing: People's Medical Publishing House, 2021.