Five common causes of sleep problems in seniors

Sleep Problems in Seniors: Causes and Solutions

Getting a good night’s sleep isn’t a luxury. It’s a necessity for maintaining your health and vitality as you grow older. So, why do approximately 48% of Australian adults report problems sleeping? From changes to your sleep architecture to medication side effects, several factors may be keeping you up at night. Thankfully, you don’t need to settle for disrupted sleep.

Grab a cup of chamomile tea, get cozy, and let’s dive in to the top five causes of sleep problems for older Australians.

#1 Changes in sleep architecture

On average, older adults wake up three to four times a night, which can prevent you from entering a deep sleep and rapid eye movement (REM) sleep. This change can cause feelings of tiredness throughout the day, as if you’ve spent most of the night awake or in a restless sleep. Even though we often experience less sleep at night compared to younger people, our sleep needs remain the same. In fact, the Sleep Foundation recommends adults of any age have approximately 7-8 hours of sleep per night. 

#2 Circadian rhythm shifts

Your circadian rhythm is the sleep pattern your body naturally follows. Although it’s normal for our circadian rhythm to shift over time, many of us ignore the signals our body sends us and go to bed later than necessary. Unfortunately, even if we sleep later, this doesn’t change our body’s natural wake-up call, which can lead to shorter, and more disrupted sleep cycles.

#3 Medication side effects

Certain medications, both over-the-counter and prescription, can interfere with sleep patterns and contribute to insomnia or disrupted sleep. Many older adults take multiple prescription medications for a variety of health conditions. Changes to your sleep pattern may be caused by individual medications, or they may occur when certain medications interact with each other. If you’ve noticed a change in your sleep pattern, especially if you are taking medication, it’s a good idea to discuss this with your doctor or healthcare provider.

#4 Health conditions

Your mental and physical health can significantly impact your sleep cycle. Chronic health issues such as arthritis, heart disease, or sleep apnoea can make it difficult to fall asleep or stay asleep throughout the night. These conditions often cause discomfort, pain, or difficulty breathing, and lead to a restless night. It’s important to address and manage these health issues to improve the quality of your sleep and overall wellbeing.

#5 Lifestyle factors

Lifestyle can have a huge impact on your natural sleep pattern. Factors like poor diet, lack of exercise, irregular sleep schedules, or high stress levels can all negatively impact sleep quality. 

Making small changes to improve your lifestyle, such as reducing caffeine consumption, eating a balanced diet, incorporating regular physical activity, establishing a consistent sleep routine, and finding healthy ways to manage stress can significantly improve your sleep patterns.

Would you like to know more? Read our article on tips to improve your sleep habits.

 

Riding the waves: Norman's story as a Marine Rescue NSW volunteer

Trilogy Care customer

In honour of International Volunteer Day, we're thrilled to introduce you to Norman, a Trilogy Care customer and a Marine Rescue volunteer whose expertise, commitment and enthusiasm keeps our coasts safe.

Norman joined the Marine Rescue as a volunteer 24 years ago, a little younger and a little less creaky around the joints – “I was actually a lot fitter then. I didn't have all the problems I've got now. I was a six million-dollar man then, and I'm now a seven million-dollar man.“ Norman jokes. However, he has had to alter his role in recent years, due to physical restrictions “I don't know whether you know my background. I've got a pacemaker and a couple of hip replacements.” He explains.

This hasn’t put a stop to his volunteer work however, merely changed how it looks “So with marine rescue, it's divided into two sections. You've got the boating section or the rescue section, and then you've got the section of the main chair where we handle radios and stuff. And so I'm more involved with that side of it where I can sit down and handle radios and log boats on and off.” With Marine Rescue NSW radio operators managing a staggering 250,123 radio calls over the last financial year, it’s no mean feat monitoring our waterways and answering distress calls.

24 years is an impressive tenure, so what’s kept Norman ‘on board’ with Marine Rescue Ballina for so many years? (We do apologise for the pun.) “You can't sit around watching TV all day. You've got to get out and do something. We're working our shifts on our own, but our unit is 87 people, all volunteers. So yeah, we have a pretty good camaraderie with everybody in our unit. And it's so much more enjoyable. It gets you out of the house. And it's good for mental health.”

During this interview, Norman's dedication to his work with Marine Rescue Ballina was apparent and earnest. His commitment to the safety of seafarers in the Northern Rivers shows just how selfless and important volunteers are within our world. We want to express our heartfelt gratitude to Norman and all the volunteers who help keep our communities safe and sound.

Would you like to know more about how to self-manage your home care package? You can read more on our website or complete the below form and a member of our team will reach out to you.

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Creating vibrant communities: the therapeutic power of art for seniors

seniors

Life is full of experiences, memories, and stories that connect us to our past and shape who we are today. As we grow older, it's important to prioritise our well-being and foster a sense of belonging and purpose. That's where art therapy comes in—a transformative and holistic approach that not only unlocks our creative expression but also creates communities of older Australians who share their experiences with one another.

The healing power of art:

Art therapy is a lively and expressive way to tap into the deep connection between art, emotions, and healing. It's a powerful tool that helps us navigate the ups and downs of growing older. Here are some of the amazing benefits of art therapy:

  • Boosts emotional well-being: Painting, drawing, or sculpting can help us get rid of stress, anxiety, and grief, making us feel more emotionally balanced and happy.
  • Sharpens the mind: Doing creative activities keeps our brains sharp and improves our memory. This is helpful for staying mentally agile and preventing cognitive decline.
  • Reduces stress: Art is a natural stress reliever. Getting involved in creative activities like painting or sculpting has been proven to lower stress hormone levels, reduce anxiety, and help us relax. For seniors dealing with the stresses of getting older or health problems, art therapy can be a calming way to heal both the mind and body.

Building communities through art:

Art therapy isn't just about expressing yourself individually; it's also a way to create a strong community. Here's how it brings people together and makes supportive communities:

  • Supporting each other: In art therapy groups, we often encourage and inspire one another. We can give each other feedback and celebrate each other's accomplishments, which creates a caring environment.
  • Staying engaged: Regular art therapy sessions give people a reason to come together on a regular basis. This ongoing involvement helps build long-lasting friendships and a sense of community. Research has also shown that increased social interaction has physical benefits and can slow down the decline of health, lower blood pressure, improve sleep, and reduce stress.

Art therapy goes beyond just expressing ourselves creatively; it helps build vibrant communities. As we paint, draw, and sculpt, we're creating a fabric of shared experiences that bring richness to our lives and create a legacy of creativity and community for future generations.

Art therapy can be accessed as part of your Home Care Package – here are a few options that offer a range of courses and workshops:

Would you like to know more about how to self-manage your home care package? You can read more on our website or complete the below form and a member of our team will reach out to you.

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Celebrating ageing, wisdom and experience

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Every year on October 1st, the world celebrates the International Day of the Older Person, a day dedicated to honoring and appreciating the invaluable contributions of our senior people. This officially designated United Nations Day is an occasion that reminds us that ageing is not a time of decline, but a period marked by wisdom, experience, and resilience.

Ageing is a journey that brings forth a wealth of knowledge and insight. With each passing year, individuals accumulate a treasure trove of life experiences, lessons learned, and challenges overcome. This accumulated wisdom is a beacon for younger generations, offering guidance and inspiration for navigating their own journeys.

Older individuals play a pivotal role in preserving cultural heritage and traditions. They are the custodians of stories, customs, and rituals that have been passed down through generations. Celebrating their role in this cultural continuity is essential for maintaining a sense of identity and belonging within our communities.

International Day of the Older Person also highlights the vital role that seniors play in our societies. They contribute in myriad ways, from volunteering to imparting knowledge in educational settings, supporting their families and even engaging in the workforce. Their participation is a testament to their continued vitality and their desire to make a positive impact on the world.

Celebrating ageing is an opportunity to foster intergenerational connections. By bridging the gap between different age groups, we promote understanding, empathy, and mutual respect. This interplay of perspectives strengthens the fabric of our communities, creating a more inclusive and harmonious society.

Ageing is not just about the passage of time; it’s about the accumulation of experiences that shape us into the individuals we become. It’s about embracing change, adapting to new circumstances, and finding joy in the small moments that life offers.

International Day of the Older Person is a powerful reminder to celebrate the older generation and the wealth of wisdom they bring to our world. It’s a day to acknowledge their enduring contributions, their resilience, and their ability to inspire us all. Through this celebration, we build a brighter, more inclusive future for generations to come.

Would you like to know more about how to self-manage your home care package? You can read more on our website or complete the below form and a member of our team will reach out to you.

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What is the Seniors Connected Program?

seniors connected program

The Seniors Connected Program brings attention to the loneliness and social isolation experienced by older Australians aged over 55 living in the community (or Indigenous Australians aged over 50).

Of all senior Australians, one-third (1/3) live alone. This has revealed an urgent problem, where older Australians experience loneliness and social isolation, where there is potential for serious deterioration in both mental and physical health. There is a real need for assistance to reduce these issues. As older Australians face challenges related to retirement and ageing.

The program consists of two activities, which aims to increase social interaction with senior Australians.

FriendLine

FriendLine, is a call service where callers can have a free, anonymous, friendly chat with a volunteer over the phone.

This service is national and is open from 10am to 8pm seven days a week. The number for FriendLine is 1800 424 287.

FriendLine is an exciting opportunity for those who are required to remain home due to their own health, or because of external factors such as COVID-19.

seniors connected program
Village Hub ( seniors connected program )

Village Hubs

Village Hubs, helps combat loneliness among older Australians through an informal peer support network. Helping them age well and connected in their community for as long as possible.

Village Hubs are located in both regional and metro areas, and this program is growing into more communities.

The Village Hub program is community-led. Alleviating older people of their stress and loneliness while benefiting their mental and physical health. Through increased community activities.

Each hub provides a variety of activities for seniors, although these activities vary from location to location, some of the opportunities includes:

  • Practical health & wellbeing sessions.
  • Intergenerational relationships & activities.
  • Advocacy on important issues.
  • Advisory Groups for LGBTQI elders.
  • Healthy ageing pop-up events.
  • Using apps to connect community members across rural areas.

How Do I Get Started with seniors connected program?

To get your community involved in this program you can contact the Seniors Connected Team via seniorsconnected@dds.gov.au. If you are interested in joining a Village Hub, you can visit this link HERE. for more information and contact details. There are currently 12 hubs spread out across Australia.

Trilogy Care's Community Managed Program, is a community-led program focuses on providing accessible and affordable support services out to rural Australia. Where locals work for locals and the community comes together to support the elderly. Interested in starting Community Managed Care? Contact Trilogy Care on 1300 459 190 or email info@trilogycare.com.au.

Keeping an active lifestyle

Maintaining physical health and flexibility is important as we age. Consistent exercise brings a wealth of benefits to your body, as well as your cognitive health. This guide will assist you and your carers find exercises that maintain your wellbeing and independence, while also having fun.

Why is it important to keep an active lifestyle?

By keeping active, you are able to improve your health significantly. Exercising reduces the risk of developing various heart diseases, as well as preventing your current care needs from increasing. Some of the benefits of exercising regularly are:

  • Reducing risk of heart attacks & diseases.
  • Managing your weight better.
  • Lowering blood pressure & cholesterol level.
  • Increasing bone density, which can prevent osteoporosis.
  • Lower the risk of falls, and;
  • Recover better from accidents, or hospitalisation.

Exercising improves cognitive health, and mental health. Blocking out negative thoughts, increasing social interactions, and improve the length and quality of sleep.

Pre-Exercise Screening

Exercising does not have to be a difficult or rigorous activity. Any form of physical activity is beneficial and being active where possible improves mobility.

Before starting any exercise/program it is important to follow these steps to ensure you are safe while exercising:

  • Assess your current health and care needs - What medical conditions do you have, that can prevent you from exercising.
  • See your doctor to dictate what you can currently do.
  • Set out goals you want to achieve from exercising.
  • Determine what activities you can currently perform.
  • Identify what exercises you can do with a physiotherapist.
  • Review your diet and recognise if you need to make changes to it.

Pre-exercise screening is used to assess the potential dangers of exercising, and how to exercise with your current care needs.

Get Up Guide

Where do I start?

Guide Healthcare specialises in physiotherapy and has created video exercises for older people living with chronic health conditions and reduced mobility and designed for low impact, low intensity exercises.

Whilst these exercises are designed for older people, it is recommended to have someone (such as a family member or support worker) to guide and assist you.

The 'Get Up Guide' is a training program crafted for carers to assist them as they support their residents. Through daily exercise routines, the negative physical, social and psychological effects of isolation and inactivity can be prevented. Keeping older Australians, healthy, safe, and connected to the community.

Home Care Package recipients can focus on improving walking, managing falls risk, reducing pain, and rebuilding confidence.

© Get Smart Aged Care Consultancy 2022. All Rights Reserved

As a Home Care Package recipient, your Home Care Package funds can be used to keep you healthy, independent and help maintain your movement and mobility. Trilogy Care are partnered with Plena Healthcare, to assist our clients with improving their mobility through allied health and therapy services such as physiotherapy and podiatry.

Find out what services your Home Care Package can fund HERE, or contact us on 1300 459 190