8 Tips to Help Older People Fall — and Stay — Asleep
One-third of people over age 65 take something to help them sleep, but these medications can pose real risks. What can you do? Half of older Americans have trouble sleeping at least some of the time — and one-third are popping something in their mouths to try to get more zzz’s. MORE FROM MICHIGAN: Sign up for our weekly newsletter Those are two startling statistics, when you think about them. After all, sleep is one of our most fundamental needs — right up there with water and food. Yet these new data from the National Poll on Healthy Aging show serious sleep issues among people over age 65. This tendency to rely on medicines and supplements as sleep aids, which the poll shows 37 percent of older people take occasionally or regularly, worries poll director Preeti Malani, M.D., of the University of Michigan. Research has shown the risks of sleep medications — especially prescription ones — for older adults. Side effects of over-the-counter drugs include confusion, urinary retention and constipation because of the diphenhydramine (an antihistamine) in many sleep aids. And melatonin, a common “natural” sleep aid, is largely unregulated in the U.S., so the amount of melatonin can vary widely between bottles. The few available studies suggest it may lengthen sleep by only 15 minutes and may cause grogginess the next day. Meanwhile, medical guidelines strongly warn against prescription sleep medicines for older people. They can increase the risk of confusion, dizziness and memory issues that can lead to falls, car accidents and more. “Although sleep problems can happen at any age and for many reasons, they can’t be cured by taking a pill, either prescription, over-the-counter or herbal, no matter what the ads on TV say,” says Malani, a geriatrician and infectious disease specialist. “Some of these medications can create big concerns for older adults, from falls and memory issues to confusion and constipation.” Among the poll respondents who reported sleep troubles three or more nights a week, 23 percent used a prescription sleep aid. Most who use such drugs to help them sleep had been taking them for years. But manufacturers and the Food and Drug Administration say the drugs are only for short-term use by any adult. What older adults can do Before medication, try sleep habit changes to foster healthy sleep, Malani says. Research backs these tips: Keep the same sleep schedule every day, even on weekends and when you’re traveling. Stick to a bedtime routine: Use reading, soothing music or a warm bath or face-washing to cue your body and brain that it’s time to wind down. Keep gadgets and screens out of the bedroom: From smartphones to TVs to laptops, both what they show you and how their “blue” light influences your brain can interfere with sleep. Limit or stop consuming caffeine in the afternoon and evening: It can interfere with your ability to get to sleep later in the day, so swear off coffee, tea or caffeinated soda at dinner. Try not to nap during late afternoon or evening: This can throw off your sleep cycle. Don’t use alcohol to help you get to sleep: When its effects wear off in the middle of the night, you may wake up and have a hard time getting back to dreamland. Cut back on all liquids late in the day: A full bladder can wake you up in the night. Talk it out: Research has shown that a form of “talk therapy” can help people with serious sleep issues. You can get insomnia-related cognitive behavioral therapy from psychologists and clinical social workers trained to provide it. Taking steps to improve your sleep, rather than just living with sleep problems, is crucial. Poor sleep can get in the way of how you function during the daytime, and it has been linked with memory issues, depression and an increased risk of falls and accidents. Before you turn to medication or supplements, talk to your doctor about your sleep, Malani says. SEE ALSO: 5 Signs You Could Be at Risk for Obstructive Sleep Apnea Nearly half the people in the recent poll hadn’t taken this crucial step — but many of those who did reported that they got useful advice. If pain in particular is keeping you up, work with your doctor and other health providers to address the pain, and describe its impact on your sleep so they are aware. Learn more about sleep A team of U-M sleep medicine experts and researchers created a free online course on sleep deprivation strategies and solutions, open to “anyone who sleeps, ever gets too little sleep or ever wakes up wishing they could sleep more or sleep better.” The poll is based at U-M’s Institute for Healthcare Policy and Innovation and is funded by AARP and Michigan Medicine.
Read More
The Importance of Self-care for Caregivers
As a caregiver, you probably hear “Take care of yourself” more often than not. It can seem an impossible task. Caring for an aging loved one is an all-encompassing task on top of your other responsibilities at work and at home. If your loved one has recently been discharged from the hospital, caregiving has probably become more intense, and your exhaustion has probably deepened. Self-care is essential if you are to survive. There is a way to care for yourself in the midst of all your responsibilities and here are some realistic ways to make that happen. 1. Nap when your loved one naps. Lock the doors and place a cot, oversized chair or bed next to them. Take a cat nap when they do. Yes, there are many other things you could be doing while they sleep. However, this is an opportunity to squeeze in time to care for yourself, and you need to make it a priority. 2. Snack when your loved one snacks. You may be too tired to eat three big meals a day, and that can lead to snacking on High-fat, high-sugar foods. You can change that. When you make snacks for your loved one, make them as healthy as possible and make enough for yourself. Try whole grain crackers with slices of cheese and apples. Serve small cups of soup and half a sandwich. Create a colorful plate of sliced oranges and grapes. Prepare a morning snack and an afternoon snack. Pour water in the good wine glasses and add a slice of lemon. If you have to prepare snacks anyway, why not make them appetizing for you and your loved one? 3. Relax for 10 minutes. Set the timer and sit down. You can fold the laundry or sort through the mail while you sit down with your feet up. Turn on your loved one’s favorite TV show, make a cup of your favorite tea, coffee or hot chocolate and watch it with them. If they don’t have a favorite show, then find one that you like and watch it together. Do some deep breathing exercises and do not get up until the timer goes off! 4. Breathe in fresh air. It doesn’t matter what climate you live in; you need fresh air. Whether it is a hot, dry southern climate or a cold northern one, you need to breathe in the outdoor air at least once a day. It’s good for the lungs and the mind. If your loved one can’t go outside, stand in front of an open window. Bundle them up if the weather demands it and then let the fresh air in. Do deep breathing exercises and teach your loved one to do them with you. In a matter of minutes, you will feel refreshed. Caregivers give their all to their loved ones – all day, every day. Caring for yourself can seem impossible unless you begin to look at it differently. Most caregivers aren’t going to ask relatives to step in so they can take a day off and even fewer are going to take the time to go to a spa. However, if you think of the small moments in the day in which you can care for yourself along with your loved one, it will seem easier to accomplish. Read more about how to take care of yourself in our blog post, “How Caregivers Can Avoid Depression.”
Read More
Healthy Eating Tips for Seniors
6 tips for picking healthy food as you get older Here are 6 tips to help you find the best foods for your body and your budget. 1. Know what a healthy plate looks like You might remember the food pyramid, but the USDA recently unveiled a simpler way to help people see what they should eat each day. It’s called MyPlate. The simple graphic shows exactly how the five food groups should stack up on your plate. These are the building blocks for a healthy diet. 2. Look for important nutrients Make sure you eat a variety of foods to get all the nutrients you need. Your plate should look like a rainbow—bright, colored foods are always the best choice! A healthy meal should include: Lean protein (lean meats, seafood, eggs, beans) Fruits and vegetables (think orange, red, green, and purple) Whole grains (brown rice, whole wheat pasta) Low-fat dairy (milk and its alternatives) Remember to choose foods that are high in fiber and low in sodium or salt. Also, look for Vitamin D, an important mineral as we age. 3. Read the Nutrition Facts label The healthiest foods are whole foods. These are often found on the perimeter of the grocery store in the produce, meat, and dairy sections. When you do eat packaged foods, be a smart shopper! Read the labels to find items that are lower in fat, added sugars, and sodium. 4. Use recommended servings To maintain your weight, you must eat the right amount of food for your age and body. The American Heart Association provides recommended daily servings for adults aged 60+. 5. Stay hydrated Water is an important nutrient too! Don’t let yourself get dehydrated—drink small amounts of fluids consistently throughout the day. Tea, coffee, and water are your best choices. Keep fluids with sugar and salt at a minimum, unless your doctor has suggested otherwise. 6. Stretch your food budget Want to get the biggest nutritional bang for your buck? The Supplemental Nutrition Assistance Program (SNAP) can help you afford healthy food when you need it. More than 4 million older Americans use SNAP to buy food, and the average senior receives $113 each month. Visit BenefitsCheckUp.org to see if the program can help you. Another way to eat healthy: Try out a grocery or meal delivery service Did you know grocery delivery services allow you to select your groceries online and have them delivered to your door, potentially helping you avoid impulse buys? And that meal delivery services can get either healthy prepared meals or whole ingredients with unique recipes delivered to your home? If you haven't tried out either service yet, consider learning more. While some grocery delivery services can be covered by SNAP benefits, the delivery fee is not. Meal delivery kits generally are not covered by SNAP at this time.
Read More