Many older adults in Summerlin, Nevada finds getting a full night’s sleep more and more difficult. What was once a simple thing-for sleeping, staying asleep, and waking refreshed-can slowly devolve into nights of tossing and turning, trips to the bathroom, and waking up well before one is ready.
If this sounds familiar, you’re not alone. Sleep disturbances are one of the most common complaints among seniors. But understanding why they happen can help families take meaningful steps toward better rest and well-being.
Why Sleep Changes as We Age
As we grow older, it’s common to notice that sleep simply doesn’t come as easily as it once did. What used to be a solid eight hours can turn into restless nights, frequent awakenings, or early morning wake-ups long before sunrise. These changes don’t happen overnight; they are part of how the body and brain evolve with age.
Beginning in our 50s and continuing in our 60s, several biological and lifestyle changes can make it harder to fall asleep and stay asleep:
- Less deep, restorative sleep (slow-wave sleep):
Time spent in the deepest stage of sleep, the stage in which the body repairs tissues and strengthens memory, decreases with age. Older adults are more likely to spend time in the lighter stages of sleep, which is easier to wake from. - Changes in circadian rhythm:
As people age, their internal body clocks tend to shift forward, so seniors feel tired earlier in the evening and wake up earlier in the morning. This “phase advance” makes it difficult for them to stay asleep throughout the night. - Decreased melatonin production:
The brain produces less melatonin, the hormone that signals bedtime; thus, it is much harder to fall and stay asleep, especially in cases where evening light exposure is high, like with screens or bright lamps. - Increased sensitivity to environmental factors:
Older adults are more likely to wake up if there are small noises, changes in light, or temperature changes. In a desert climate such as Summerlin, hot nights, dry air, and low humidity indoors can make staying asleep comfortably even more challenging. - Overall health and activity level changes:
Reduced daytime activity, chronic pain, or medical conditions such as arthritis or diabetes can all disrupt nighttime rest. - More frequent nighttime awakenings:
Age-related changes in bladder function and medications like diuretics can lead to nocturia—frequent nighttime urination—causing repeated sleep interruptions.
It’s important to remember that these shifts are common but not inevitable. With the right environment, routines, and support, seniors can still enjoy high-quality, restorative rest well into later life.
Common Reasons Older Adults Wake Up During the Night
Occasional nighttime wakings can be normal, but when it happens a number of times each night-or leads to daytime exhaustion-it sometimes points to the existence of an underlying cause that can be managed or treated. Understanding these reasons is the first step toward helping your loved one get the rest they deserve.
1. Health Conditions That Disrupt Rest
The body changes throughout our lives, which can make sleep more precarious with age. Many medical conditions directly interfere with nighttime comfort and breathing:
- Arthritis and chronic pain: Aching joints and stiffness often worsen while lying still, making it hard to fall or stay asleep. Even minor movement can trigger discomfort that breaks sleep cycles.
- Sleep apnea: When sleepers stop breathing for short periods, they often wake with a gasp or snore loud enough to rouse themselves and their bed partners. Many older adults with untreated sleep apnea report feeling tired after “sleeping” eight hours.
Restless leg syndrome or neuropathy: Tingling, burning sensations, and a need to move one’s legs can cause continuous tossing and turning. These sensations often become worse in the evening.
- Heartburn and reflux: Lying flat may increase acid reflux, which many elderly individuals already suffer from.
- Respiratory or heart problems: Diseases such as COPD or heart failure can lead to shallow breathing while sleeping and result in frequent awakenings.
- Nocturia: Due to the decreased elasticity of the bladder and increased nocturnal production of urine by the kidneys, the elderly could experience nocturia.
2. Medication Side Effects
Some prescriptions—particularly those commonly taken by older adults—can interfere with sleep unintentionally.
Common culprits include:
- History of diuretics for high blood pressure that induce nighttime urination
- Steroids that cause energy spikes or restlessness
- Antidepressants or beta-blockers which interfere with melatonin production
- Decongestants or pain medications that are nervous system stimulants
If sleep disturbances started with a new prescription, be sure to discuss it with the prescribing physician. Sometimes adjusting the dosage timing or exploring an alternative medication can help restore better rest.
3. Emotional and Cognitive Factors
Sleep is closely linked with emotional well-being, especially in elderly individuals who may experience life transitions or isolation.
- Anxiety and racing thoughts may keep the mind active long after bedtime.
- It can cause early morning awakening and difficulty getting back to sleep. • Loneliness or bereavement can worsen night-time anxiety or make the home uncomfortably quiet. In the case of Alzheimer’s or dementia, changes in brain function may completely alter sleep cycles, leading to confusion and wandering at night.
4. Environmental and Temperature Changes
Even minor environmental disturbances may rouse a light-sleeping senior.
- Temperature fluctuations: Overnight temperature drops, as well as a dry indoor air environment in Summerlin and across the Las Vegas Valley, can make sleeping uncomfortable. Seniors can get overheated, thirsty, or chilled.
- Noise and light: Noises from the street, as well as early morning light filtering in through the blinds, can be bothersome.
- Uncomfortable bedding or mattress: A very hard or very soft mattress can aggravate a back or joint pain problem.
A few simple modifications-such as blackout curtains, a white noise machine, or a cooling mattress pad-can diminish these disturbances.
5. Lifestyle Habits and Daily Routines
Poor sleep often reflects daily life. Irregular habits or stimulants can make restful nights harder to achieve.
- Late caffeine intake: Even a cup of tea or chocolate dessert in the evening can affect seniors more strongly.
- Irregular sleep schedule: Sleep and wake times are different each day, which confuses the system.
- Daytime napping: While short ones help refresh energy, long or late ones negatively affect night sleeping.
- Limited physical activity: Reduced movement during the day means less energy spent—and less sleep drive at night.
These would encompass regular routines, light exercises, and exposure to daylight during the day, which help in regulating sleep patterns naturally.
How Dementia and Alzheimer’s Affect Sleep
Sleep challenges among seniors living with Alzheimer’s disease or other forms of dementia are not only common; they can also be among the most distressing symptoms both for the individual and the family caregivers. These conditions affect areas of the brain that help govern sleep, thereby making the body unable to follow a normal day-night rhythm.
As a result, many people with dementia experience:
- Difficulty falling asleep or staying asleep
- Frequent nighttime awakenings
- Increased confusion or agitation in the evening
Reversed sleep cycles, where they feel awake at night and sleepy during the day
This pattern is often known as “sundowning,” a term used to describe increased restlessness, anxiety, or disorientation that typically occurs in the late afternoon or evening hours. During this time, seniors may pace, call out, or attempt to leave the home—behaviors that can leave families exhausted and worried for their loved one’s safety.
Why These Sleep Changes Happen
Several biological and environmental factors contribute to disrupted sleep in individuals with dementia:
- Damage to the brain’s circadian clock: Dementia affects the part of the brain that controls the sleep-wake cycle, leading to irregular sleep patterns.
- Reduced exposure to natural daylight: Spending more time indoors can confuse the body’s internal sense of time.
- Medication side effects: Certain prescriptions for memory or mood may increase wakefulness.
- Physical discomfort: Pain, hunger, or the need to use the bathroom can cause restlessness when the person cannot communicate what’s wrong.
- Environmental triggers: Shadows, dim lighting, or household noises may heighten confusion and agitation after dark.
Practical Tips for Better Sleep for seniors at Home
You don’t always need a prescription or a major lifestyle overhaul to help seniors sleep better. Often, a few thoughtful adjustments to daily routines and the sleep environment can make a noticeable difference. Consistency, comfort, and calm are the cornerstones of restful sleep—especially as we age.
Here are some simple, effective ways families can promote better sleep at home:
1. Stick to a regular routine.
Going to bed and getting up at the same time every day regulates the internal clock of the human body. Even on weekends or holidays, maintaining this rhythm helps solidify a healthy sleep pattern. Where possible, schedule mealtimes, light exercises, and relaxation at similar times each day to support this natural cycle.
2. Limit Naps to Short Bursts
While daytime rest can indeed be refreshing, long and late naps usually disrupt nighttime sleep. Encourage short naps of 20–30 minutes, ideally before 3 p.m. This way, seniors are able to recharge without disrupting nighttime rest.
3. Encourage Daytime Activity and Sunlight
Staying active during the day helps build natural sleep pressure for the evening. Light activities like short walks, gardening, and light stretching improve both mood and nighttime rest. In Summerlin, the best walks will be either early morning or evening to avoid midday heat but still get in some beneficial sunlight exposure for circadian balance.
4. Create a Cool, Comfortable Sleep Environment
Temperature plays a huge role in how well one sleeps, and it’s especially true in the warm desert climates. Keep your bedroom at approximately 68°F (20°C) with good airflow. Use lightweight, breathable bedding and consider investing in a humidifier to offset dry interior air. Blackout curtains and a quiet fan can further reduce disturbances.
5. Avoid Stimulants and Heavy Meals Before Bed
Caffeine, nicotine, and even chocolate can disrupt sleep for many hours after intake. Advise abstaining from these after mid-afternoon. Similarly, large meals or spicy foods too near bedtime can cause heartburn or discomfort. Recommend a light evening snack, such as fruit or yogurt, if hunger arises before bed.
6. Create a Relaxing Bedtime Routine
The body is responding to the familiar cues that it is time to sleep. Wind down by engaging in quiet activities: listening to soft music, reading a light book, or doing some light stretching. Avoid screens and bright lights for at least an hour before bedtime because these can suppress melatonin and delay sleep onset.
7. Keep the Bedroom a Sleep-Only Space
Encourage that the bedroom should be used only for sleeping and relaxation, without television or scrolling through devices. This helps your brain make associations with the bedroom as a sleep cue.
How In-Home Care Can Help Seniors Sleep Better
For many Summerlin families, the greatest challenge is not simply a loved one struggling to go to sleep; it’s also keeping them safe, calm, and cared for through the night. Sleep disturbances can be incredibly taxing for both seniors and family members who care for them, especially when restlessness, confusion, or wandering at night begins to occur regularly.
That’s where professional in-home care can make all the difference. Not only do trained caregivers bring peace of mind, but they provide practical, compassionate support that allows for a healthy, restorative rest.
Here’s how overnight or 24-hour in-home care helps improve sleep quality:
- Gentle reminders and assistance: Caregivers can help ensure seniors take nighttime medications safely, drink enough water, and follow their bedtime routine without stress or confusion.
- Mobility support for nighttime safety: Many seniors wake during the night to use the bathroom or adjust their position. A caregiver can offer steady assistance—reducing the risk of slips or falls, especially in dimly lit areas.
- Comforting companionship: Seniors who live alone or experience anxiety, loneliness, or dementia-related confusion often sleep more soundly when someone is nearby to provide reassurance and calm conversation.
- Monitoring and immediate response: Caregivers remain attentive throughout the night, observing changes in breathing, movement, or behavior. Quick response to restlessness, discomfort, or disorientation helps prevent accidents and ensures uninterrupted rest.
- Support for family caregivers: When families know their loved one is cared for overnight, they too can rest easier—avoiding burnout and improving their own health and focus during the day.
When Professional Support Becomes Essential
When sleeplessness or wandering becomes frequent, family caregivers may find themselves staying up all night to ensure safety. Over time, this lack of rest can lead to burnout and emotional strain.
Overnight caregiving services can make a profound difference—providing peace of mind while ensuring your loved one remains safe, calm, and comforted through the night. Trained caregivers can monitor for movement, redirect agitation, and offer reassurance, allowing family members to get the rest they need too.
At A Place At Home – Summerlin, our dementia-trained caregivers understand how to create secure, comforting environments that promote both sleep and dignity.
