How Sleep Changes With Age and How Assisted Living Provides Support

The need for sleep remains constant throughout life, but the quality of that sleep changes. You may find that you wake up earlier, have lighter sleep, or have a hard time sleeping throughout the night. When that happens, it can affect how you feel in the daytime. It may make you grumpy, have trouble focusing, and even cause health problems. 

Fortunately, most assisted living communities use various methods to help you establish good sleep habits and overcome these issues. For example, relaxing evening activities and a comfy sleeping environment can go a long way. Read on to learn how sleep habits change as we age, and how an assisted living community can help you get the rest you need.

6 Common Sleep Changes and How Assisted Living Helps You Rest Better

Here’s what you might notice about your sleep and why it happens:

Shorter Sleep Duration

You may find that you aren’t sleeping as much as you used to. Even if you go to bed at the same time as before, you may find yourself waking up earlier. This can occur for various reasons, but it’s typically due to the fact that your body isn’t spending much time in the deeper sleep phases. Fortunately, a healthy bedtime routine can counteract this. 

Peaceful and quiet activities in the evening can make falling and staying asleep much easier. Additionally, a thoughtfully curated space can make a difference. Review the floor plans carefully to select a design that promotes relaxation, with bedrooms located away from high-traffic areas and ample natural light during the day. A tranquil atmosphere can set the tone for improved rest.

Lighter Sleep Stages

You may notice that it doesn’t take much to wake you up at night. Your sleep may be lighter, and this is often because you don’t spend as much time in deep, slow-wave sleep. When you get less of it, it’s easier to be disturbed by small noises or even changes in temperature. 

Fortunately, if you live in an assisted living community, you can design your environment to prevent those disruptions. Make sure your bedding is comfortable, dim the lights, and go to bed at the same time each night. If you stay active during the day by walking or exercising, your body will recognize the natural cues to get to deeper sleep at night. You may not fall asleep as soon as your head hits the pillow, but you’ll still be able to sleep more deeply.

Earlier Bedtimes and Wake-Up Times

You may begin to feel sleepy earlier at night and wake up before the sun comes up. This may be a sign of changes in your internal clock. There is no need to force yourself to stay awake at night or drag yourself out of bed in the morning. These changes are very common but can make you feel like you are out of phase with those around you. 

In assisted living communities, daily schedules are flexible enough to accommodate your circadian rhythm. Morning activities like a cup of coffee, reading the paper, and a leisurely walk are scheduled before the day’s activities are in full swing. Evening activities can be completed in time for you to get to bed without struggling to stay awake. The idea is not to shift your schedule but to accommodate it. With the right environment and daily routine, an earlier bedtime and wake-up time can give you a longer and better day.

Increased Daytime Napping

If you sleep so lightly that you wake up frequently throughout the night, you may try to recoup lost sleep by napping during the day. While power naps can be a good way to refresh yourself, longer napping during the day can actually exacerbate your nighttime sleep issues. The freedom offered at an assisted living community can allow you to find the perfect balance between taking naps and over-napping. 

Comfortable couches and quiet nooks allow you to take a short snooze, but not so long that you jeopardize your nighttime sleep. Also, keeping busy with light activity and community events throughout the day will allow you to preserve your deeper sleep for when you actually go to bed at night. The key is to use your daytime naps as a restorative tool, not a replacement for nighttime sleep.

Greater Difficulty Falling Asleep

There are nights when it seems like your mind just won’t turn off. You may be replaying a conversation, going over the day’s to-do list, or just tossing and turning, trying to find a comfortable position. However, building a relaxing nighttime routine in an assisted living community can make it easier to fall asleep. For example, enjoying a hot, caffeine-free herbal tea, reading a light book, or listening to soft music can help you unwind. Staying physically and socially active during the day will also help your body to naturally wind down in the evening. 

Try to disconnect at least an hour before bed by limiting screen time, which emits blue light that can interfere with your sleep cycle. Cooler, quieter, and dimly lit rooms will help your body produce melatonin, the hormone that makes you feel sleepy.

Reduced REM Sleep

You may also experience less vivid dreams or feel less mentally refreshed upon waking. This is often the result of spending less time in REM sleep, a sleep stage associated with memory consolidation, creativity, and emotional regulation. At an assisted living community, healthy lifestyle choices can help you spend more time in this crucial stage. Being mentally stimulated during the day with conversation, games, and activities can promote healthier REM cycles at night. Having a relaxing bedroom environment and a consistent bedtime routine can also help your body remain in REM for longer periods. 

You may also seek assistance from staff members to identify and eliminate any potential sleep disruptors, such as late-night noise or uncomfortable bedding, that may be contributing to reduced REM sleep. Having access to regular health checkups can help you identify any underlying medical conditions or medications that may be affecting your sleep cycles.

Ready to Sleep Better and Improve Your Quality of Life in Your Golden Years? Discover Lynridge of San Antonio Assisted Living Today

Sleep changes don’t have to mean sleepless nights or sluggish days. With a peaceful setting and the right routines, you can experience more restful rest and wake up feeling refreshed and ready for the day ahead. An assisted living community like Lynridge of San Antonio offers quiet and comfortable living spaces, flexible daily schedules, and a variety of daily activities that promote healthy sleeping habits. Every aspect of our community is focused on helping you sleep well and feel your best.

Book a tour today and see how Lynridge can provide the comfort, companionship, and care to make each night and day a better one.