Seniors’ sleep patterns change over the years. As people age, the total duration of sleep remains stable, but thetime it takes to fall asleepincreases, thenumber of naps gradually rises... and theoverallqualityof sleep among older adults declines. In addition to age, numerous factors can contribute to this change:illness, the loss of social connections, or certain family events.Fortunately, there are ways to address this.
Sleep Disorders in Older Adults
Generally,7to 8 hours of sleep per 24-hour period issufficientforpeople aged 50 to 60. However, older adults’ sleep is often disrupted by various factors. Many seniors complain of poor sleep: it takes them longer to fall asleep, and they wake up more frequently during the night.
Theneed for sleepisthen noticeable throughout the day, which can lead to going to bed too early, taking more frequent naps, and insomnia.
Sleep Problems in Older Adults: The Main Causes
There are manycausesofsleep problems in older adults. These causes can be endogenous or exogenous and 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 alsoaffectthe sleep of older adults: stress, depression, or anxiety, as well as the loss of familiar surroundings—such as moving into a nursing home—can also lead to restless and unrefreshing nights.
So how can you sleep well after turning 60?
Sleep Well to Age Well
Promoting and maintaining good sleep quality in older adults is key to good physical and mental health. Ideally, you should make it a priority to maintain a healthy lifestyle in general.
If this has not already been done, implementing several measures may help:
Go outside every day to see the light, since brightness plays a role in regulating your internal clock,
Maintain an appropriate level of physical activity as much as possible (for more information, visit Bonjoursenior.de) and stay socially active,
Make sure to eat a balanced diet and avoid heavy meals for dinner,
Practice sophrology, relaxation exercises, or other techniques that help you relax,
Avoid sleeping pills, which older adults often take in large quantities, and opt for herbal teas or natural remedies instead.
The Importance of Bedding for Older Adults' Sleep
A good night's sleep—especially as you get older—also depends on buying and caring for good bedding.
There are several signs that should raise a red flag if your nights are no longer restful:
- Does your body sink in when you lie down on the mattress?
- Can you feel the springs?
- Does the body's imprint remain after standing up?
- Do certain odors linger?
- Is the bedding more than 10 years old?
Then it's time for a new bed!
Choose a mattress with multiple support zones
As mentioned earlier, older adults often suffer fromchronic conditionsthatprevent them from sleeping. Joint pain,as well as back and neck pain,can be significantly reduced. A senior mattress with multiple support zones would indeed be a solution. A mattress with too few zones tends to sag under the sleeper’s weight. This promotes the formation of unsupportivedips, which are responsible for the aforementioned ailments. Conventional mattresses typically have three support zones (head, back, and legs). A natural latex mattress, on the other hand, canhaveup tosevenzones. This alleviates pressure points and keeps the spine aligned regardless of the sleeper’s position.
While memory foam mattresses can also reduce pressure points by conforming to the body’s contours, their enveloping design is a drawback for older adults, who may have difficulty turning over. For more precise support, however, nothing beats a natural latex mattress.Thanks toits elasticity, this type of mattress cradles the body well while allowing plenty of freedom of movement by evenly distributing weight. Since it is made from a single block of latex, there are no issues with the filling, unlike with conventional mattresses.
Choose mattresses made from 100% natural latex.
It provides seniors with a comfortable bed, keeps them cool, and helps prevent back pain and allergies.
A mattress that is neither too soft nor too hard
The natural latex mattress is the undisputed leader in terms of elasticity and adapts to the sleeper’s body shape. Its high resilience and various support zones make it a mattress that is both soft and firm. With a density of up to 95 kg/m³, this type of senior mattress is recommended for people whosufferfromback pain, as well as for those who wantexcellent freedom of movementwhilelying down.
A breathable mattress
A natural latex mattress is alsovaluedfor itsbreathability, which comes from the air chambers it contains. Because it regulates the temperature in bed, sleepers can enjoy its warmth in the winter. And in the summer, it stays cool. This type of mattress is therefore ideal for older adults whohave troubletoleratingheat andsufferfromnight sweats.
A mattress free of chemicals
Since seniors’ health is delicate, you should choose a mattress that contains few or no chemicals. A 100% natural latex mattress is made from rubber tree sap (85 to 98% of its composition) and is naturallymite-resistant,hypoallergenic, andantibacterial. To ensure you’ve chosen the right product, make sure the mattress bears the Eurolatex certification.
Be Careful with Synthetic Latex Mattresses
It is not easy to tell the difference between a synthetic latex mattress and a 100% natural latex mattress. Both products have nearly the same level of support and elasticity. The only way to tell them apart is by looking at the following labels: 100% latex, 100% natural latex, and 100% natural latex. The actual latex content depends on the specific label.
The term "natural latex" or "100% natural latex" refers to mattresses that, in reality, contain no more than 85% plant-based latex mixed with synthetic latex. A mattress labeled"100% natural latex"containsno synthetic latex. It is therefore the preferred choice for seniors, as opposed to a mattress labeled “100% latex.” The latter is, in fact, a mattress made entirely of synthetic latex. This type of mattress isproduced usingpetrochemical processesandcontains polyurethane and several basic additives. As you can imagine, this mattress is anything but a healthy product, which may explain its low price.
The best mattress is the one from Kipli, which offers a 100% natural latex mattress thatishealthy, eco-friendly, andprovidesunparalleledcomfort. The Kipli mattress is handmade in Italy by a family-run business and is suitable for all sleepers. It guarantees a restful night’s sleep and a pain-free awakening.For this reason, it was named Product of the Year 2020 in the natural mattress category.
To support this mattress and provide older adults with long-lasting sleep comfort, it is recommended to choose a sturdy slatted frame. Kipli offers a range of solid-wood slatted frames, including some made from100% solid French beech wood.
All of this—ideally complemented by soft bedding made of organic cotton, pillows made of 100% natural latex, and a breathable natural comforter—undoubtedly promotes restful nights. Older sleepers can finally drift off into the arms of Morpheus...
In summary, it can be said thatsleep disorders do indeed occurstarting atthe age of 50–60. No one can escape them.
If you are aware ofthe sleep challengesfaced byolder adults, you can take steps to address them before they arise. Consulting a doctor when necessary, establishing a consistent daily routine, taking care of yourself, and changing and caring for your bedding—all of these are steps that ultimately help ensure that older adults enjoy good, restful nights. Sleep in older adults is animportant health issue, considering that good sleep means aging well!
And in a natural way,
Kipli Team