As we age, it's not uncommon for sleep patterns to change and new challenges to arise. Seniors experiencing sundowning symptoms are even more likely to experience difficulties with sleep and fatigue. Learning more about why this happens and how to combat the effects are key in helping your senior loved one maintain their well-being.
The Science Behind Sundowning and Sleep
Reduction in Melatonin Production
A body's natural sleep-wake cycle, also known as the circadian rhythm, may undergo certain changes as the years go by. This rhythm is regulated by the hormone melatonin, which signals to our body when it is time to sleep and wake up. Unfortunately, in many seniors, melatonin production decreases, which can lead to disrupted sleep patterns and difficulty sleeping through the night.
Changes in Sleep Stages
In addition to changes in melatonin production, seniors may also experience alterations in their sleep architecture. This means that the stages of sleep and the time spent in each stage can change. This results in lighter sleep and more frequent awakenings throughout the night. Compounding these challenges, sleep disorders such as sleep apnea and restless leg syndrome become more common as we get older, which can further disrupt sleep.
It's within this context that sundowning emerges as a significant concern for seniors and their caregivers. Sundowning can exacerbate existing sleep difficulties by causing increased agitation and confusion as evening sets in. This heightened state of distress makes it harder for seniors to fall asleep and stay asleep, perpetuating a cycle of poor sleep quality.
Strategies for Improving Sleep and Reducing Sundowning
Fortunately, several strategies can help improve sleep and reduce the effects of sundowning for seniors.
Establish Regular Sleep and Wake Times
One of the most important steps is to establish consistent sleep and wake times. Maintaining a routine helps reinforce the body's natural sleep-wake cycle. It can make it easier for seniors to fall asleep at night. To create a sleep schedule, try to set a consistent bedtime and wake-up time for your loved one, even on weekends. Help them avoid napping for long periods during the day.
Encourage Daytime Activities
Encouraging daytime activities and exposure to natural light can also help regulate sleep patterns and reduce sundowning symptoms. Physical activities, such as walking or light exercise, have been shown to improve sleep quality. On the other hand, exposure to sunlight helps regulate the production of melatonin. Aim for at least 30 minutes of outdoor time each day. Also, consider opening curtains and blinds to let sunlight into the home.
Track Sleep Through Journaling
Tracking sleep through journaling is another useful technique for identifying patterns and potential triggers for sleep disturbances. By keeping a daily log of bedtime, wake-up time, sleep quality, and any nighttime awakenings or sundowning episodes, you can gain valuable insights into the factors that may be affecting your loved one's sleep. Over time, this information can help guide adjustments to the sleep routine or environment for better results.
Create a Calming Bedtime Routine
Creating a calming bedtime routine can also help signal to the body that it's time to wind down and prepare for sleep. Incorporating activities can ease the transition from daytime to nighttime and help promote better sleep. These include reading, listening to calming music, or practicing relaxation techniques like deep breathing.
Keep the Home Well-Lit
Finally, keeping the home well-lit in the evening can help reduce sundowning symptoms by easing the transition from daylight to nighttime. Utilize lamps, nightlights, and ambient lighting to create a calming and well-lit environment that can help minimize feelings of confusion and agitation for seniors.
Work With Senior Helpers Wilmington
Managing sleep and sundowning can be challenging, but with open communication and collaboration between seniors, caregivers, and healthcare professionals, it's possible to make a significant impact on overall well-being. If you need personalized support and care, don't hesitate to reach out to Senior Helpers Wilmington, serving the New Hanover, Pender, Brunswick, and Wilmington areas. Together, we can work towards a brighter, more restful future.