Sleep in older adults has its own unique characteristics that are important to understand...
Sleep patterns in older adults change over the years. As people age, while the total duration of sleep remains relatively stable, the time it takes to fall asleep increases, the number of naps gradually rises… and the overall quality of sleep in older adults declines. In addition to aging, many factors can contribute to this change, including illness, the loss of social connections, or certain family events. Fortunately, there are solutions to address this.
Sleep Disorders in Older Adults
In general, 7 to 8 hours of sleep per 24-hour period are sufficient for people aged 50–60 and older. However, older adults’ sleep is often disrupted by various problems. Many seniors complain of poor sleep: it takes them longer to fall asleep, and they wake up more frequently during the night. As a result, they feel sleepy throughout the day, which can lead to going to bed too early, taking more naps, and experiencing insomnia.
Sleep Problems in Older Adults: The Main CausesThere are many causes of sleep problems in older adults. Whether endogenous or exogenous, these may include:
- Disruption of the biological clock,
- Diseases and related medical treatments,
- Chronic pain,
- Menopause with nighttime hot flashes,
- Sleep apnea,
- Restless Legs Syndrome,
- Snoring by the sleeper or their partner,
- Etc. Psychological factors also affect older adults’ sleep: stress, depression, or anxiety, as well as a loss of familiar surroundings—such as moving into a nursing home—can also lead to restless, non-restorative nights. So, how can you sleep well after age 60?
Sleep Well to Age Well
Promoting and maintaining good sleep quality in older adults is key to good physical and mental health. Ideally, one should prioritize a healthy lifestyle in general. If this hasn’t already been done, taking several steps can help:
- Go outside to get some sunlight every day, since light plays a role in regulating the body's internal clock,
- Maintain an appropriate level of physical activity as much as possible (more information at Bonjoursenior.fr) and stay socially connected,
- Make sure to eat a balanced diet and avoid heavy meals for dinner,
- Practice sophrology, relaxation, or any other technique that helps you relax,
- Avoid sleeping pills, which seniors often take in large quantities, and opt instead for herbal teas or naturopathic treatments.
The Importance of Bedding for Sleep in Older Adults Getting a good night’s sleep—especially as we age—also depends on choosing and maintaining the right bedding. There are several warning signs to watch for when nights are no longer restful:
- Does your body sink into the mattress when you lie down on it?
- Are you starting to feel the strain?
- Does the imprint of your body remain after you stand up?
- Do some odors linger?
- Is your bedding more than 10 years old? It's time to get a new bed!
Choose a mattress with multiple support zones
As mentioned in previous articles, older adults often suffer from chronic pain that prevents them from falling asleep. Joint pain, as well as back and neck pain, can be significantly reduced. In fact, a senior mattress with multiple support zones could be the solution. A mattress that lacks sufficient support zones will tend to sag under the sleeper’s weight. This leads to the formation of unsupportive indentations, which are responsible for the ailments mentioned earlier. Conventional mattresses generally feature three support zones (head, back, and legs).
Whereas a natural latex mattress can have up to 7 of them. This helps alleviate pressure points and keeps the spine straight regardless of the sleeper’s position. Admittedly, memory foam mattresses can also reduce pressure points by conforming to the body’s curves. However, their enveloping nature is a drawback for older adults, who may have difficulty turning over.
Pocket-spring mattresses could be a good solution. But for more precise support, nothing beats a natural latex mattress. Its elasticity allows this type of mattress to cradle the body while providing great freedom of movement by distributing weight evenly. Made from a single block of latex, it has no filling issues, unlike conventional mattresses.
Choose 100% natural latex mattresses
While the spring system is a safe bet in terms of support, memory foam offers greater comfort. 100% natural latex, on the other hand, is a perfect choice, combining the best qualities of the other two technologies and appearing to have no drawbacks. It provides seniors with a comfortable sleeping surface, keeps the mattress cool, and helps prevent back pain and allergies.
A mattress that's neither too soft nor too hard
The undisputed champion of elasticity, the natural latex mattress adapts to the sleeper’s body shape. Its high resilience and multiple support zones make it a mattress that is both soft and firm. With a density of up to 95 kg/m³, this type of mattress for seniors is recommended for those who suffer from back pain, as well as for people who want to enjoy excellent sleep independence.
A breathable mattress
Natural latex mattresses are also highly valued for their breathability, thanks to their cellular structure. By regulating the temperature of the bed, they allow sleepers to enjoy their warmth in the winter and their coolness in the summer. This type of mattress is therefore perfect for seniors who have trouble tolerating heat and who suffer from night sweats.
A chemical-free mattress
Since seniors’ health is fragile, it’s best to choose a mattress with few or no chemicals. Made from rubber tree sap (85 to 98% of its composition), a 100% natural latex mattress is naturally dust-mite-resistant, hypoallergenic, and antibacterial. To ensure you’ve chosen the right product, make sure the mattress carries the Eurolatex certification.
Be careful with synthetic latex mattresses
It’s not easy to tell the difference between a synthetic latex mattress and a 100% natural latex mattress. In fact, both products offer virtually the same level of support and elasticity. The only way to tell them apart is to look for the following labels: 100% latex, 100% natural latex, and 100% natural latex. The actual latex content corresponds to each of these labels. Note that the terms “natural latex” or “100% natural latex” refer to mattresses that actually contain no more than 85% plant-based latex, which is mixed with synthetic latex. A mattress labeled “100% natural latex” contains no synthetic latex. This makes it the preferred choice for seniors, as opposed to a mattress labeled “100% latex.”
In fact, this mattress is made entirely of synthetic latex. Produced through a petrochemical process, this type of mattress contains polyurethane and a few basic additives. As you can see, it is far from being a healthy product, which may explain its low cost.
The best option is from Kipli, which offers a 100% natural latex mattress that’s healthy, eco-friendly, and provides unmatched comfort. Crafted in Italy using traditional family-run artisanal techniques, the Kipli mattress delights all types of sleepers and guarantees restful sleep and pain-free mornings. This earned it the title of Product of the Year 2020 in the natural mattress category. To support this mattress and ensure long-lasting sleep comfort for older adults, it’s recommended to choose a sturdy box spring. Kipli offers a range of solid wood slatted box springs, some of which are made from 100% solid French beech wood.The set—ideally complemented by soft organic cotton bedding, 100% natural latex pillows, and a breathable natural comforter—undoubtedly promotes peaceful nights. Older sleepers can finally drift off blissfully into the arms of Morpheus… In short, sleep disturbances are very much a reality starting at age 50–60. No one is spared.
Becoming aware of the challenges older adults face with sleep is already a step toward taking proactive measures. Consulting a doctor if necessary, establishing a consistent daily routine, taking care of oneself, and replacing and maintaining bedding—these are the steps that ultimately ensure quality, restful sleep for seniors.
Sleep in older adults is a critical health issue, especially when you consider that sleeping well equals aging well! Naturally, the Kipli Team