Changes in sleep architecture due to aging
Sleep architecture refers to the cyclic pattern of four sleep phases that repeats through the night. A normal sleep cycle consists of:
- Stage 1: introduction to sleep when muscles begin to relax and brain activity slows
- Stage 2: light, dreamless sleep
- Stages 3 and 4: deep sleep or slow wave sleep
- REM sleep: includes dreaming and high brain activity
For people who experience healthy sleep patterns, this sleep cycle repeats four or five times each night. But as people age, they tend to spend less time in deep sleep stages, sometimes skipping them altogether.
This change in their sleep architecture can make them feel sleepy during the day and lead to napping. In addition, frequent sleep disturbances like those listed above disrupt seniors’ sleep cycles, leading to daytime sleepiness.
About 1% of seniors also experience a circadian rhythm disorder called Advanced Sleep Phase Disorder (ASPD) that signals an earlier bedtime (between 7 and 9:00 pm) and an earlier rising time (about 3 or 5:00 am) than the rest of society.
Now there’s nothing wrong with following an “early to bed, early to rise” schedule, but it can be isolating from family and friends.
Sleeping Tips for Seniors
Certain lifestyle changes can help seniors overcome some of these sleep challenges. These improvements to sleep hygiene include:
- Limiting caffeine intake
- Increasing exposure to bright daylight
- Exercising regularly
- Going to bed at the same time each night and waking up at the same time each morning
- Following a soothing bedtime routine every night
- Having a quiet, comfortable bedroom, including a comfortable mattress
Can a mattress really make much of a difference in sleep quality? Absolutely. A good mattress is crucial for healthy, restorative sleep.
A study conducted at the Oklahoma State University found that newer, more comfortable mattresses reduced back pain and stress and improved sleep performance among participants with chronic aches and pains that compromised their sleep.
Older people can easily convince themselves that they don’t need a new mattress. Difficulty with mobility can make shopping at a brick and mortar store too taxing. Others may think a new mattress will cost too much money and may be reluctant to spend money on something they’re not sure they need.
But buying a new mattress doesn’t have to be difficult or costly and could be the best investment in health seniors can make. Researching mattresses online before you shop will reduce the time spent trying mattresses in stores.
Alternatively, online mattress companies offer some of the best mattresses for seniors, delivered right to your front door or set up in your home, at prices that often beat those at mattress stores.
How do you know if you need a new mattress? Even if you think a mattress is fine, the Better Sleep Council recommends replacing your mattress every seven years especially if:
- You wake up with aches and pains
- You sleep better away from home than you do in your own bed
- You are usually tired even though you had a full night’s sleep
These are all signs that a mattress should be replaced.
Finally, since a new mattress will improve sleep performance, seniors can reap significant health benefits from the investment. Consistently sleeping well on a comfortable mattress results in:
- Improved memory
- Lower stress
- Improved mood
- Better weight control
- Greater creativity
- Less inflammation
- Longer life span
On the other hand, according to WebMD, people who sleep poorly put themselves at risk for:
- Heart disease
- Heart attack
- Heart failure
- Irregular heartbeat
- High blood pressure
- Stroke
- Diabetes
With so much at stake, the cost of a mattress that will increase the quality of sleep seems well worth the money. In fact, a mattress that costs $1,000 and lasts seven years will cost about 40 cents per night — a small price to pay for good health and well-being.
And while new mattresses will not overcome all sleep challenges seniors face, they can help alleviate some common issues that keep older people from getting the sleep they need.
What to Look for in a Mattress for Seniors
In general, the best mattresses for seniors have sufficient support to maintain neutral spine alignment, enough contouring to relieve pressure points (think heels, hips, shoulders), and some means for regulating body temperature.
Mattresses with firm edge support will not only prevent sagging and last longer but also make it easier to get in and out of bed.
For many seniors, the best mattress will address their individual sleep challenges. High-density memory foam mattresses and latex mattresses that are medium or medium firm are especially good choices for seniors who suffer from:
- Arthritis
- Joint pain
- Back pain
Read More: Best Mattress for Arthritis
High-density foam mattresses contour the body, gently supporting joints and the spine, and relieve pressure on compression points like heels, hips, and shoulders.
Adjustable beds are especially good choices for seniors who struggle with:
- Poor circulation
- Leg cramps
- Acid reflux
- Sleep apnea and snoring
- Back pain
Lying flat can be uncomfortable for many seniors, especially back sleepers. Raising the top portion of the bed and elevating the feet can take pressure off the back, and improve circulation.
An elevated upper body helps to open airways, relieving sleep apnea and minimizing snoring, finally giving older people the solid night’s sleep they need and deserve.
Hybrid Mattresses
Hybrid mattresses, or mattresses made of innerspring and foam, may be the best of all worlds for many seniors.
They combine the firmness and “push-back” of an innerspring, making it easy to move around and get out of bed, with the “hug” of a foam mattress to relieve pressure points, which are important to people with aching joints. Coil support cores allow for significant airflow keeping sleepers cool and comfortable naturally.
Latex Foam Mattresses
Natural latex foam mattresses provide seniors the benefits of memory foam without some of the drawbacks. Latex provides the “hug” and contouring of memory foam without sleeping hot.
It offers superior pressure point relief for those aching muscles and joints and virtually eliminates motion transfer. That means you won’t wake up every time your partner rolls over or goes to the bathroom.
Summary
Seniors need and deserve to get the good night’s sleep that a quality mattress can provide. While a mattress can’t solve all of your sleep challenges, a good mattress that suits your needs can give you the best shot at a good night’s sleep possible.
To recap, here are our top picks of the best mattresses for seniors.
Mattress |
Best For |
Score |
Saatva |
Editor’s Choice |
8.7/10 |
Helix |
Couples |
8.9/10 |
ZenHaven |
Eco-Friendly |
8.6/10 |
If you have any questions about any of our picks or other mattresses, drop us a line.
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