Insomnia causes many elderly people to only sleep 2-3 hours a night, affecting both their physical and mental health. Lack of sleep causes fatigue, stress and anxiety, making adults restless and uncomfortable. The following article will introduce some measures to help treat insomnia in the elderly. In addition to treatment, we also need to pay attention to Prevent insomnia.

Causes of insomnia in the elderly

Elderly people often experience insomnia due to many causes. Including: reduced physical activity, less exposure to light, changes in biological rhythms, aging. Along with diseases such as dementia, cardiovascular disease, respiratory infections, joint pain, and depression.

The main causes of insomnia in the elderly can be divided into four main groups:

1. Primary sleep disorders:
   The most common causes of this group are sleep apnea (often found in obese people) or phenomena such as spontaneous limb movement at night, waking the patient up.
2. Secondary sleep disorders:
   Pain caused by musculoskeletal disorders (such as osteoarthritis, osteoporosis) is a typical cause. The pain increases in the middle of the night or early morning, causing the patient to wake up and have difficulty falling back to sleep. In addition, some other diseases such as myocardial ischemia causing chest pain, nocturia (due to prostate adenoma, diabetes), or shortness of breath (due to heart failure, bronchitis, asthma) can also contribute to insomnia.
3. Neuropsychiatric disorders:
   Approximately 301 in 30 elderly people in the community and 501 in 30 elderly people in nursing homes have symptoms of depression. This is a major factor influencing sleep disturbances in older people. People with depression often have difficulty initiating sleep. Some also experience episodes of agitation, which make it difficult to fall asleep. Other psychiatric disorders such as excessive anxiety (fear of losing reputation or financial worries) and dementia can also cause insomnia.
4. Pharmaceuticals:
   Some drugs such as corticosteroids, thyroid hormones, drugs to treat neurological diseases, depression, etc. Even some drugs considered sleeping pills, such as benzodiazepine (Seduxen), can make the elderly sleep more during the day and stay awake at night.

How to treat insomnia for the elderly at home

• Relax (deep breathing, meditation…)
  Relaxation techniques such as deep breathing, meditation, or gentle yoga can help reduce stress and improve sleep. Deep breathing exercises can slow your heart rate, relax your muscles, and help your body relax. Meditation or yoga before bed can also help clear your mind, helping older adults avoid worrying and fall into a deeper sleep.
• Massage
  Massage is an effective method to reduce stress, soothe the body and promote sleep. Gentle massage movements help reduce muscle pain, increase blood circulation, and support the relaxation of the nervous system. Elderly people can apply full body massage therapy, or just focus on certain areas such as the neck, shoulders, and legs to improve sleep quality.

• Adjust your diet
  Diet has a big impact on sleep, especially for older adults. Here are some tips:
• Limit caffeine and alcohol:
  These are two stimulants that can disrupt sleep. They should be avoided, especially in the late afternoon or evening.
• Mineral Supplement
  Certain minerals like magnesium and calcium are helpful for sleep. Magnesium relaxes muscles and reduces tension, while calcium aids in the production of melatonin, which regulates the natural sleep cycle.
• Use essential oils to relax
  Essential oils such as lavender, peppermint, or neroli often have a relaxing effect. Older adults can add a few drops to a bath or use a diffuser in the bedroom to create a soothing atmosphere.

When to see a doctor for insomnia treatment in the elderly?

Insomnia in the elderly can have serious effects on health and quality of life, especially when the condition persists or worsens. Here are some signs that the patient should see a doctor soon and get advice from a doctor:

• Chronic insomnia:
  If you cannot sleep or maintain good sleep for more than a week, you should see a doctor to determine the cause and find a solution.
• Tired after sleeping:
  Feeling tired and lacking energy after sleeping can be a sign of poor quality sleep, which affects physical and mental health.
• Daytime nap:
  Frequent daytime sleepiness or drowsiness is a sign of nighttime insomnia or sleep disorder, which can affect concentration and daily activities.
• Psychological symptoms:
  Prolonged insomnia can cause psychological problems such as anxiety, stress, and depression. If emotions become difficult to control, the patient should see a doctor for timely treatment.
• Difficulties in daily life:
  Reduced performance at work or school or interferes with daily activities. This indicates that sleep is having a major impact on your life, and seeing a doctor is necessary.

These signs help identify insomnia and indicate the severity of the problem, helping doctors prescribe the most appropriate treatment.