Seniors Have Sleep Problems.
But Here's Some Simple Solutions.
As we and our loved ones grow older, certain issues can start to arise that make it difficult to effectively seize the day. Sleep happens to be one of them. It can also present a safety hazard for our elderly loved-ones who are at risk of falling out of bed, or wandering out of the house.
Seniors are often bothered and woken up by pain. If they are sleeping inefficiently, it can create extra pressure that only increases their pain. To help eliminate pain and ensure the most sound sleep possible, here are 11 tips to help your older adult sleep better at night.
11 Tips for Better Senior Sleep
- Side Sleepers- Use pillows under the head to keep it in a neutral position. One that aligns the head with the spine. Add a pillow under the torso leaving space for the arm to reduce pressure on the lower shoulder. Use pillows under places that see more pressure and keep alignment.
- Back Sleepers- Don’t push the head forward using too many pillows, and add pillows under the knees to keep the lower back in a neutral position.
- Stomach Sleepers- This generally is not recommended as sleeping on the stomach can be hard on the back. But if this is the position your older adult sleeps in, make sure they are using a thin pillow or no pillow. Along with this place a thin or medium pillow under the stomach or pelvis. Bring one leg to the side and slightly bend it, and put a pillow under this knee.
- General Back Pain- To relieve back pain its best to sleep on the side or back
- Reclining Chairs- Some older adults prefer to sleep in reclining chairs and it can be especially helpful for isthmic spondylolisthesis. Sleeping in a reclined position takes the pressure off the spine. A bed wedge can also simulate the effects of a recliner on a bed and a more expensive option would be to get an adjustable bed.
- Herniated Disk- Back pain caused by a herniated disk is best fixed sleeping in a fetal position. This opens up space between the vertebrae
- General Neck Pain- For neck pain, it is best to sleep on your side or back keeping your neck aligned with your back. It’s best to avoid stomach sleeping because the head is twisted, putting pressure on nerves in the neck.
- Hip Pain- For pain in the hips keep on your good side with your knees bent. Use pillows to keep your hips, pelvis, and spine aligned.
- General knee pain- Sleep on your side or back keeping the knee in a comfortable slightly bent position.
- General Shoulder Pain- To relieve shoulder pain, sleep on your back with a small pillow under the painful shoulder.
- Heartburn or GERD- To help with heartburn and GERD while sleeping, sleep on your left side and elevate the head of the bead to create an incline. You can also use a bed wedge to put the head and torso on an incline. Avoid using extra pillows under the head. This does not elevate the stomach to stop heartburn; it only misaligns your head from your spine.
A slight improvement in sleep can make a drastic improvement in one’s life – everyone knows that. Hopefully, this helps you, or your senior, feel rested, energized, and ready to take on the day with confidence and enthusiasm.