Leslie Newlife

Sleep and Aging: Understanding Insomnia and Other Sleep Disorders in the Elderly


On average we spend about a third of our lives sleeping. It is likely no surprise that research links poor sleep with a multitude of health problems. That seems particularly true as we get older as research reports that over half the elderly population experience sleep difficulties.

Sleep and aging should be of great interest to us all since we are all getting older. If we can understand the importance of sleep and its effect on us, we would be more willing to invest in quality sleep.

In this article, you will learn some basic facts about insomnia and how sleep patterns change with advancing age. Yet most of all you will learn about what you can do to have better quality sleep and a better quality of life, especially if you are an older person.

What Is Normal Sleep?

Normal sleep has several stages, each leading to the next. In one night, you will cycle through these stages several times. There are 2 basic types of sleep. Rapid Eye Movement (REM) sleep and non-REM sleep.

There are 3 specific stages of non-REM sleep followed by REM sleep. As you cycle through these stages you will spend longer in REM sleep each time. Interestingly, it is the third stage of non-REM sleep that is ‘deep’ sleep and is what makes us feel like we have had a good sleep by the morning.

It is noteworthy, this type of ‘deep’ sleep occurs more in the first half of the night. Getting to bed late, or later than normal will cause you to lose out on this type of sleep.

Sleep and Aging – What Changes?

Everybody has a naturally occurring cycle within their body that operates on a 24-hour rhythm. This is called your circadian rhythm. Its control center is in part of your brain called the suprachiasmatic nucleus (SCN).

This natural rhythm controls many functions within your body including your sleep cycle. However, there are also external factors that influence sleep such as the amount of light, eating food, and so forth. Ideally, internal and external triggers of sleep are synchronized.

In the elderly, it is common for dysynchrony to develop between the internal sleep clock and external environmental triggers. One of the significant causes of this is changes in the elderly brain that controls the circadian rhythm.

Less Melatonin

Melatonin is a hormone that responds to light and is an important trigger in telling your body the day is ending and the nighttime is beginning. People produce less melatonin as they get older. Plus changes to their routines in life may mean that older people are less exposed to adequate light throughout the day.

Increased Medication

Another significant factor as to why older people suffer from sleep difficulties is the multitude of medications that they may need to take to treat various geriatric problems. These medications disrupt physiological and hormonal functions within the body that impact their circadian rhythm.

Primary Sleep Disorders

Some primary sleep disorders directly affect sleep in elderly people. You can think of these as external factors that disrupt falling asleep, remaining asleep, and getting adequate benefits from sleep.

Sleep Apnea

This is a sleep disorder that affects your breathing. During the night your breathing slows down along with your heartbeat as the body relaxes. However, this disorder causes your breathing to pause at times.

This can be for a few seconds or longer. This ‘pause’ will repeat itself throughout the night. That leads to reduced oxygen and feeling tired in the morning.

There are different types of sleep apnea depending on the cause. A common symptom is snoring. Not every snorer has sleep apnea but if you are snoring regularly and do not feel you are getting the rest you should have then it could be a sign of this sleep disorder.

The prevalence of sleep apnea increases with age. A decline in mental function combined with sleep apnea may indicate the onset of dementia. If you think you have sleep apnea then seek your doctor’s advice.

Restless Leg Syndrome

This is exactly what it says on the tin. People with Restless Leg Syndrome (RLS) experience involuntary leg movements or a strong sensation to move their leg because of an uncomfortable feeling.

This can make it hard to get to sleep, or when you are just going off to sleep, it can then wake you up again. It is uncomfortable and frustrating for the person. The strange thing about this disorder is that the cause is not known.

As many as 1 in 3 people over the age of 65 years experience this disorder. If you are one of them, the best you can do is make sure you adopt good sleeping habits like the ones mentioned below.

Tips for Improving Your Sleep

Thankfully there are many things you can do to improve the quality of your sleep. For example, you should make your sleep part of your routine. Go to bed at the same time and most importantly, get up at the same time.

Before bed, make sure you relax your mind and body and do not stimulate with exercise or TV, at least an hour or two before going to bed. Avoid eating late.

Remember that alcohol sedates, it does not lead to quality sleep. In fact, you are more likely to wake up after alcohol.

Another important factor you can control is your bed itself. You can get a specially designed mattress for seniors that offers additional support and has memory technology so that it will conform to the contours of your body.

The Basics of Sleep and Aging

In this article, you have read the basics of sleep and aging. The key take-home is that you want to limit any negative external factors on your sleep as much as possible. Being ‘protective’ about your sleep will help you get quality sleep and experience better health.

Following the tips in this article is a good starting point if you are experiencing trouble with your sleep. Don’t stop reading here, check out other helpful articles on our site that can guide you in life as you experience getting older.

7 Qualities to Look for When Choosing a Caregiver

Do you need to hire a caregiver to look after a loved one? If so, you know that it can be an extremely hard decision.

How can you find someone you trust to look after your vulnerable loved ones? It’s not an easy task.

However, it can help you find the right person by conjuring key qualities you’d like a caregiver to have. If you’ve ever wondered, ‘what are the qualities of a good caregiver?’—read on to find out.

  1. What Are the Qualities of a Good Caregiver? First, Look for Kindness

Kindness is one of the key qualities of a caregiver. You want someone who will treat your loved one with empathy, respect, and dignity.

Kind staff are also one of the key qualities of a good nursing home, something to consider if your parents may need extra help in the future.

  1. Reliability

You and your loved one depend on your caregiver for assistance each week, and they may be scheduled to come in when you need to go to work or have other commitments.

Therefore, reliability and dependability are key things to look for. When calling references before hiring a caregiver, ask if they have been reliable in previous roles.

  1. Patience 

How to choose a caregiver? Look for someone who is patient.

Our loved ones may slow down with age, taking more time to eat, move, or express their thoughts. This is especially true if your loved one is experiencing age-related dementia or memory loss.

Someone who is patient will take the time to help your loved one with whatever is required.

  1. A Good Communicator

Communication is vital when hiring a caregiver. You want someone who can communicate with your parents and help them, but also someone who can communicate back to you in regards to updates or concerns.

Unfortunately, elder abuse does happen, and you want someone who will speak up and let you know if they have concerns about this occurring.

  1. Passionate

Caring for seniors can be demanding, thankless work sometimes. You want someone who is passionate about helping others and has a true love for caregiving.

  1. Flexible

Flexibility and creative thinking are important in a caregiver. Plans or schedules can change at any time, so you need someone who can think on their feet and improvise.

  1. Someone with a Positive Outlook

Optimism and positivity can make a huge difference to any situation, especially when dealing with tough topics like health and aging.

A caregiver with a positive attitude can encourage your parents to be optimistic as well!

Find Your Ideal Caregiver Today

What are the qualities of a good caregiver? Hopefully, after reading the above, you now have a better understanding of what to look for.

Use the suggestions above to start researching and interviewing caregivers for your loved one. Soon, you’ll find the perfect person for the role who will care with love, dedication, and safety in mind.

5 Questions About Social Security Answered

Social security almost feels like a myth sometimes to people who aren’t retired. However, it’s very real and, for many seniors and retirees, very important. Social security is a federally run program known more prosaically as the Old-Age, Survivors, and Disability Insurance (OASDI) program. It was signed into law in 1935 by President Franklin D. Roosevelt, who realized that the only way for a society to deal with grave economic problems like the Great Depression, which was in full swing at the time, is to fund a robust social safety net.

There have been many changes, additions, and tinkering with the law since its inception but it has retained broad political consensus. Most people agree that once senior citizens reach a certain age, they should be able to retire and live comfortably; most people agree that folks who have disabilities or debilitating life circumstances should be able to supplement their income or household with social welfare.

However, despite its ubiquity, many people are confused and misinformed about certain aspects of Social Security

Here are the 3 most common questions that confuse people:

Is every American citizen automatically entitled to Social Security?

The answer: no, which strikes some as surprising. Social Security is not actually an entitlement program, which means to qualify for it you have to earn 40 lifetime work credits (this isn’t as hard as it may sound).

However, there are other ways to qualify. If you are disabled or the spouse of a worker who earned Social Security, you can qualify for benefits.

People are also frequently surprised to learn that while the federal government runs the Social Security Administration, there are privately owned entities that can help with services like replacing a lost social security card or changing a name on an existing card. One private social security office Phoenix residents prefer allows them to avoid the long lines often seen in the local federal agency offices.

Are Social Security benefits taxed?

The answer: it depends on several factors, including your other income sources. If your only source of income is Social Security benefits, your money will most likely not be taxed. On other hand, if you are retiring with 401(k) distributions, a pension, dividends, capital gains or most any other income totaling over $25,000 ($32,000 for couples), you can expect about half of your Social Security to be taxed. If your income total is over $34,000 ($44,000 for couples), about 85 percent of your Social Security will be taxed.

How much do you pay in & how much do you get?

As of the year 2020, worker wages are taxed 6.2% for Social Security purposes. That extends up to $137,700 for high-income workers. That 6.2% is matched by an additional employer-paid 6.2% (self-employed workers pay 12.4%).

There is a complex formula for determining how much Social Security you get. It factors in the income from your 35 highest-earning years.

Happy hunting!

What to Expect When a Loved One Enters Hospice Care

It’s the most difficult moment of your life when you first hear the words “hospice care” in relation to a loved one. As a caregiver or family member, you feel loss, dread, and an overwhelming fear of the unknown. What comes next? Knowing what to expect when a loved one enters hospice care can help relieve some of this anxiety as you begin to chart your course through the dark waters ahead.

You Will Be Assigned a Team

When a loved one enters hospice care, expect to be assigned a team. These dedicated individuals include physicians, nurses, aides, volunteers, social workers, counselors, and clergy members. Physical therapists may also be included as well as your loved one’s personal physician. These team members focus on the physical and emotional needs of everyone involved.

Location May Be an Option

Hospice care can be called for at any point the doctor determines that a patient has six months or fewer to live. If your loved one is on the shorter end of the spectrum, or if they require a greater degree of support to maintain life, then you may not have the option of utilizing hospice care beyond the confines of the hospital or facility your loved one is in. However, if they have longer to live and can manage to operate without life support machines, you may have the option to continue care at home, depending on the hospice care option you’ve chosen. In this case, the hospice team will check in daily in order to provide needed support for you and your loved one.

They Will Keep Them Comfortable

When someone enters hospice care, the focus of the team shifts from treatment of illness to keeping loved ones comfortable. The hospice team will monitor the patient’s pain, and you can expect that infusion pumps such as Hospira pumps will be utilized to ensure that patients receive as much medication as needed to manage their pain.

You Will Be Heard

In the final days and hours, you may notice your loved one’s faculties, such as breathing, taste, and sight, fading. It is easy to think in the last moments that your loved one is unaware of your presence. This can leave you feeling abandoned or cut adrift. But it has been said that hearing is the last sense to go. So even in the last moments, you will still be able to speak to them and take comfort in the knowledge they can hear you.

Someone Will Ask About Arrangements

Sometimes the logistics of death can be the most daunting to deal with. How can you think about paperwork and arrangements in the wake of such a significant moment? You can rest assured that hospice care team members will help you to make arrangements in the months leading up to your loved one’s passing. And if there isn’t enough time, someone will offer assistance after the fact.

7 Simple Ways Seniors Can Improve Memory

Approximately 40% of people who are 65 and older have age-related memory loss. As we age, our bodies begin to break down, and that includes our brains.

Age-related memory loss can be a complex and frustrating condition to deal with. It affects every area of a senior’s life and can drastically reduce their quality of life. Fortunately, combating memory loss can be as simple as changing a few, daily habits.

If you are a senior wondering how to improve memory to avoid memory loss, this guide is for you.

  1. Eat a Healthy Diet

Did you know there are certain foods that can improve your memory? These foods include blueberries, fatty fish, broccoli, nuts, and even dark chocolate. Add these foods to your diet consistently to give your memory a boost.

  1. Get Enough Sleep

Did you know sleep can affect your memory? A lack of sleep can result in decreased cognitive ability, which includes memory problems, lack of focus, and problems concentrating. Make sure to get the recommended amount of sleep to boost your memory.

  1. Stay Physically Active

Physical activity is good for your body in general, and that includes your brain and memory. When you exercise, you are encouraging circulation, increasing the blood flow to your brain, and improving your memory. Try to be physically active 30 minutes a day, for at least 5 days a week.

  1. Stimulate Your Mind

Just as you should keep physically active, you should also make sure to stay mentally active. Reading, doing crossword puzzles, learning a new language, or studying a new art form can help improve your memory. As a bonus, you’ll have fun while maintaining your memory.

  1. Maintain Your Social Life

Social interaction is essential for seniors for many reasons, one of which is improving your memory. When you are socially active, you are also being physically active and mentally active. Social activity is also ideal for boosting your overall cognitive ability.

  1. Practice Mindfulness

Mindfulness has many benefits, including reducing stress, improving sleep, and lowering blood pressure. Research shows mindfulness can also enlarge your hippocampus, the memory center of your brain, and improve your short-term memory. If you want to boost your brain health overall, consider practicing mindfulness.

  1. Take Memory-Boosting Supplements

There are many beneficial supplements you can take that will help you improve your memory. You can take fish oil, creatine, vitamin E, and Ginkgo Biloba. Make sure to talk with your doctor before taking any supplements, especially if you are currently on any medication.

Use These Tips to Improve Memory for Seniors

While age-related memory loss is common, you can improve memory by following these tips.

Start with the basics by making sure to eat a healthy diet and get enough sleep. Stay physically and mentally active and maintain your social life. You can also take memory-boosting supplements and practice mindfulness.

Implement these tips and you will be able to improve and preserve your memory.

Don’t forget to browse our site for more information on healthy senior living.

Best Assistive Devices for Seniors

While home care comes with plenty of attention from a caregiver, you still get to maintain your independence. However, there are some devices that can make your life a lot easier and reduce the risk of injury inside and outside of your home. Here are the best assistive devices for seniors.

Walking Canes

As the body grows older, it can become harder to keep your balance. A walking cane helps a senior avoid a potential fall. Walking canes are also great for those who have recently come back home from the hospital due to surgery or some other matter.

Two-Wheel Walkers

A similar device that can help seniors is a two-wheel walker. A two-wheel walker is exactly what it sounds like—a walking cane with two wheels at the front. This is a better option for some seniors because they don’t have to pick up the walker, it takes weight off the lower body, and it improves posture.

Activator Poles

Activator poles also earn a spot on our list of the best assistive devices for seniors. The purpose of activator poles is to put less stress on lower-body joints. Activator poles are great for those who are still relatively active and can help with posture, balance, and more.

Stairlifts

Stairs can be tough obstacles for some seniors, which is why a stairlift might be something to consider. A stairlift is a great accommodation to make in the home that can reduce the risk of injury for seniors traveling upstairs with a chair that will take them to the second level. Sometimes, railings aren’t enough, and stairlifts are beneficial for seniors who are still alone at times.

TV Chair Speakers

Hearing can also become a problem with age and it can be difficult to enjoy entertainment on the TV. The good news is that TV chair speakers can help seniors out. Chair speakers are easy to set up and use for seniors who want to watch TV without relying on subtitles at home.

Medical Alert Device

The final assistive device seniors should consider getting is a medical alert device. You never know when a fall or some other injury may occur and, for a quick response, a wearable medical alert device is the best option. Seniors should always wear a medical alert device, but the good news is that they come in the form of a necklace or watch that isn’t disruptive or uncomfortable to wear.

Signs to Stop Driving for Older Adults

Giving up driving can be a sensitive topic to discuss. Still, how do you know when it’s the right time? Here are a few signs to stop driving for older adults.

Whether you are deciding if you should give up driving or you are a loved one worried about your family member’s abilities, determining when driving should come to an end is difficult. Driving represents freedom, which can make it hard to willingly give up. While old age does not always represent poor driving, abilities can be diminished as we grow older, making driving unsafe for the driver and others on the road. Here are a few signs to stop driving for older adults.   

Physical Restrictions

First and foremost, physical restrictions due to aging can be detrimental to driving capabilities. If you or your loved one shows signs of slower reflexes, deteriorating eyesight, or chronic pain, these are all signs to re-evaluate driving. Poor eyesight can create difficulty in seeing road signs and changing traffic conditions. Slower reflexes increase an accident’s risk, as reaction time to traffic patterns becomes slower. In addition, chronic pain can limit the range of motion needed to operate the pedals and steering wheel.

Cognitive Decline

Assessing cognitive decline can be difficult for anyone dealing with an older loved one. Look for signs of increased confusion while driving such as getting lost, mixing up the pedals, and difficulty understanding traffic signals or signs. Mental cognition is just as important as physical capabilities when driving. While they may be harder to spot, watching for these signs is imperative.

Difficulty Keeping Up

Staying safe on the road is not just about your own skills but keeping up with others around you. Having difficulty keeping up with the speed of traffic, changing road conditions, and staying in lanes are all signs to stop driving for older adults.   

Accident History

If there has been an increase in accidents and close calls, this is a major sign that driving is unsafe. Increases in close calls, hitting curbs, or dings and scratches show an inability to safely operate a vehicle without causing harm.

If physical and cognitive abilities decline, as well as difficulty with keeping up in traffic or increased accidents, giving up driving may be the safest solution. If these problems have not impacted driving abilities yet, it is still important to reassess capabilities and brush up on senior safety tips often.

Factors to Consider When Building a Senior Living Facility

None of us are getting any younger; most people plan for their retirements so that they can find a safe and healthy retirement community. Although, with so many people aging, many senior living communities are opening additional facilities or expanding on their current building. Unfortunately, expanding or building a senior living facility isn’t quite as simple as constructing other buildings. As the owner or administrators of a retirement community, you know there are specific characteristics of a retirement community. Before you begin building, we discuss some factors to consider when building a senior living facility. Read on to learn more.

Limit floors, stairs, and uneven surfaces

Trips and falls are among the leading causes of senior injuries. While some of the tenants at your facility might do stairs without any problems, the best solution is to avoid stairs as much as possible. If at all possible, your facility should be one floor to reduce the chances of someone falling. Additionally, you’ll want to make sure the floors are as flat as possible. Avoid even slight ramps to keep the surface consistent—otherwise, someone could fall.

Know your market and what they want

You might already know the demographic and preferences in your market if you’re expanding on an existing building. However, for those of you who are building a brand-new facility, you should always conduct market research for several reasons. First, for business purposes, you’re going to want to know who your customer is, their demographics, and their average wealth. On the other hand, you need practical information to build a great community. Every local community is different; some local areas have a lot of places to walk and you should always encourage seniors to exercise. Moreover, it’s important to offer at least some amenities like a barbershop and salon or a library to keep your residents satisfied.

Take technology into consideration

Technology is a vital factor for everyone at the facility. The staff will need a reliable internet connection to perform daily operations including billing, answering phones, and even marketing. Before construction begins, many building regulations require plenum Ethernet cables in certain areas of the building to reduce toxic chemicals in the event of a fire. Additionally (and similar to amenities), many seniors will want TVs, whether that’s in their room or in a living space somewhere in the facility. Lastly, while many seniors don’t care about technology as much as younger people do, they still might want the option to use a computer. Having a few community computers can help residents practice their computer skills, post on their social media accounts, and surf the web.

Of course, you’ll want to include safety measures into your plan, such as fire extinguishers, smoke detectors, and AED stations. Additionally, you should ensure you can monitor all your residents with cameras in commonplaces. With aging individuals, it’s always better to be safe than sorry, and taking the mentioned factors into considerations will help you build a great community.

How Seniors Can Increase Their VA Disability Ratings

Every American should be thankful for the bravery and selflessness of our senior veterans for their service in global conflicts like WWII and the Vietnam War. Many seniors live with the consequences of their service even today. For those that survive on only a small pension and their VA disability benefits, it’s often not enough to live the kind of life that they have earned.

Many seniors make the assumption that their VA disability rating is set in stone and cannot be upgraded. The truth is, that as time passes and age starts to contribute to injuries and syndromes attained during service, seniors have the opportunity to get more benefits.

In the following article, you will learn how to increase your VA Disability Rating and get the compensation that you need and deserve. Let’s take a look at a few tips to help you increase your rating and benefits range.

File For Secondary Service Connection

Instead of focusing on only your primary conditions, it can help your case to file for secondary service connection issues. These are conditions or injuries that are caused or aggravated by your primary issues. For this type of filing you will need causation, including a report from your doctor, the medical evidence of the connection to your primary issue and a medical Nexus letter.

High-Value Claims

High-Value claims are conditions or disabilities with a higher expectation of approval for benefits over 30%. These types of claims are often processed more quickly and provide for a higher payout. High-value claims included the following:

  • Mental health issues including PTSD, generalized depressive disorder, anxiety disorder, and somatic symptom disorder
  • Migraines
  • Sleep apnea
  • Respiratory conditions

Get A Buddy Letter

A Buddy Letter is a sworn statement made by a direct witness to your injury or condition. This can include a parent, spouse, fellow service members, a friend, coworker or pastor. These letters must contain lay evidence in support of your injury or condition based on observation or direct experience. The Buddy letter is intended to help veterans prove their claims based on an outside witness account. You can find a Buddy letter tutorial online here.

Score High On Your C&P Exam

Your Compensation & Pension exam is a vital part of getting your disability rating upgraded. Here are a few tips to help you ace your exam:

  • Know the details of your medical records
  • Get familiar with the ratings process and values
  • Share how you are living on your worst days
  • Share every detail no matter how uncomfortable

As seniors age, it’s common that injuries and conditions from their service will deteriorate and cause more problems and pain. Talk to your doctor and consult with a VA Disability lawyer to help you navigate the system and get the benefits that you have earned on behalf of your country.

4 Modern Challenges Nursing Homes Face

Nursing homes around the country care for the most vulnerable population—seniors and those experiencing severe illnesses. This vulnerability is most clear as the coronavirus spreads and, sadly, infects some of those in assisted living facilities. While stopping the virus is of paramount importance, there are also additional priorities nursing homes always have on their plates. To learn more about these diverse modern challenges nursing homes face, read on.

Disease Protocol Amid COVID-19

In the past months, every nursing home’s mission—a source of great anxiety for staff—has been to prevent residents’ COVID-19 exposure. The virus is extremely contagious and can pass from person to person quietly via asymptomatic virus carriers. This means people who don’t develop symptoms can transmit the sickness to people they contact. Especially salient for a home’s many elderly residents, this illness has an alarmingly high mortality rate as well.

In response to this threat, nursing homes developed intensive protective protocols. The CDC recommends they dedicate at least one person to managing an onsite infection prevention and control (IPC) program. Part of their responsibilities would be staff and resident education regarding the virus, as well as coordinating messaging to potential visitors. In many cases, it’s wise to restrict visits and suggest digital alternatives.

In addition, workers should consistently wear a face mask and go through temperature screenings. COVID-19 tests are appropriate should there be cause to suspect infection.

Daily Communication Gaps

Another less urgent but not entirely unrelated concern is communication within a nursing home. First, to ensure quality care for each person, workers must be able to talk with one another. The two-way radio can help greatly in this area. When staff is handling an emergency, having a radio at-hand allows them to secure back-up quickly. Also, messaging back and forth through a device simply saves time they would otherwise spend walking around the building looking for and talking with someone else.

Inconsistent Record-Keeping

The second facet of communication is an assisted living facility’s records. The paperwork they keep regarding each resident makes care precise, but staff members don’t always keep their documents in a centralized form. Nursing homes would benefit from expediently converting all records into a digital format to prevent logjams and promote good care.

Staff Recruitment and Retention Struggles

Our final modern challenge nursing homes face is consistent staffing. Because nursing home work is stressful, some workers in the industry move on. When homes cannot attract skilled caregivers to replace them, remaining qualified workers bear a larger burden and burn themselves out. Sometimes, nursing homes get into this negative staffing rut and struggle to recover. This illustrates the importance of reliable and substantial funding to keep people on staff and hire more to help.