How Do Care Homes Promote Healthy Sleep Patterns - Rose Bank Care Home
Getting older can change the way we sleep, even if our bedtime habits stay the same.

Your loved one might find themselves feeling tired much earlier in the evening than they used to, perhaps struggling to stay awake through their favourite television programme. Yet after going to bed early, they wake in the middle of the night and find it difficult to drift off again, leaving them feeling tired the following day.

But poor sleep shouldn’t automatically be dismissed as part of getting older. If your relative is regularly exhausted during the day or struggling to get enough rest, there could be other reasons behind it that need to be checked.

In this article, we’ll look at why sleep patterns change as we get older, what can disrupt sleep later in life and how care homes can help residents enjoy a better night’s rest.

How Do Care Homes Promote Healthy Sleep Patterns?

Regular exposure to daylight and opportunities to stay active during the day help older adults maintain a more settled sleep routine. In residential care homes, staff also remember each resident’s bedtime preferences and look out for problems affecting their rest. For example, if a resident regularly wakes because of arthritis pain, staff can arrange a medication review to see whether their discomfort can be better managed.

Reasons Why Sleep Patterns Change With Age

As we get older, we start sleeping lightly and wake more easily during the night.
These changes are linked to the way our sleep cycle develops with age, affecting both the quality of our rest and when we naturally feel ready for bed.

A few more causes:

We spend less time in deep sleep

Deep sleep plays an important role in physical recovery, but we generally get less of it as we age. Your loved one might now be spending more of the night in lighter sleep, where they’re easier to disturb.

A bedroom that once felt perfectly peaceful might suddenly seem full of sleep-reducing distractions. These could be sounds like the heating switching on or a car passing outside, which could be enough to wake your relative — and getting back to sleep isn’t always easy.

Our body clock starts running earlier

Have you noticed your loved one becoming tired before their usual bedtime? This can happen because the body’s internal clock (known as the circadian rhythm) can shift to an earlier time later in life.

For example, a relative who previously went to bed at 11pm and woke at 7am might now feel sleepy by 8pm and wake naturally at 4am. They’re still following a sleep-wake cycle but its timing has changed.

Melatonin production can decline

Melatonin is the hormone that helps signal when it’s time to sleep.

Its production can decrease with age, though it varies considerably among older adults.

This is one reason a regular routine can help.

Spending time outdoors in natural daylight gives the brain important signals about when to be awake, while keeping evenings relatively calm can support the transition towards bedtime.

Changes in bladder function

As we age, we might find ourselves waking up more in the night to use the toilet.
That’s because the bladder holds less urine than it once did, and some older adults produce more urine overnight, meaning they have to get out of bed several times before morning.

With so many interruptions to sleep, you can see why your loved one will be feeling exhausted the next day, even if they went to bed at a reasonable time.
Frequent night-time urination, known as nocturia, can also be linked to medical conditions or certain medications. If your relative has recently started waking more often to use the toilet, their GP can investigate the cause.

Health Conditions That Can Affect Sleep in Older Adults

Your loved one’s health can also have a big impact on how well they sleep. Conditions such as arthritis or dementia can make nights particularly difficult, with pain or confusion interrupting their rest and leaving them feeling exhausted the next day.

Some of the more common causes include:

  1. Arthritis and chronic pain – If you’ve ever tried sleeping with an aching back or painful joints, you’ll know how difficult it can be to get comfortable. For older adults living with arthritis, even turning over in bed can be painful enough to wake them. And when the discomfort continues throughout the night, it’s hardly surprising that they feel exhausted by morning. If this is happening regularly, their GP can review their pain relief and see whether anything needs adjusting.
  2. Sleep apnoea – Does your relative snore loudly or seem to stop breathing for a few seconds before suddenly gasping for air? These are possible signs of sleep apnoea, a condition where breathing repeatedly stops and starts during sleep. Your loved one might have no idea it’s happening, but the interruptions prevent them from getting enough restorative sleep, leaving them waking up with a headache or struggling to stay awake during the day. A GP can arrange further tests if sleep apnoea is suspected.
  3. Dementia – Sleep can become particularly disrupted for older adults living with dementia because the condition affects the areas of the brain involved in regulating our body clock. Your loved one might wake at 2am believing it’s time for breakfast or become confused about where they are. Some residents also experience increased restlessness towards the evening, sometimes referred to as sundowning. Keeping their familiar routines in place will help, although ongoing sleep problems must be discussed with a healthcare professional.
  4. Restless legs syndrome – This condition causes an uncomfortable tingling or crawling sensation in the legs, along with a strong urge to keep moving them. Symptoms tend to worsen in the evening when your loved one is resting, making it hard to settle down and fall asleep. They might find that walking around briefly eases the discomfort, only for it to return when they get back into bed. Low iron levels can sometimes contribute to restless legs syndrome, so their GP may recommend a blood test to investigate.
  5. Anxiety and low mood – We all know how difficult it can be to switch off when something is worrying us. For your loved one, concerns about their health or changes in their independence might become harder to ignore when they’re lying awake at night. Depression can also affect sleep, sometimes causing very early waking or making it difficult to fall asleep in the first place. If your relative seems withdrawn or their mood has changed alongside their sleeping habits, encourage them to speak with their GP.

Helping Residents Sleep Better in a Care Home

A good night’s sleep can make a real difference to how your loved one feels during the day. When residents are well rested, they’re more li

Care homes can support better sleep in several ways, taking account of each resident’s health and the routines they’ve followed for years.

  • Respecting familiar bedtime routines. Your loved one might have spent years reading in bed before turning out the light or enjoying a late-night cup of tea. Staff can accommodate these preferences, including when residents choose to go to bed and get up in the morning. This can be especially reassuring during the first few weeks after moving into a care home.
  • Making bedrooms comfortable because a room that’s too warm can make it difficult to fall asleep, while unwanted light can cause early waking. Trained carers can help residents adjust their bedding and room temperature, making sure their bedroom feels comfortable throughout the night.
  • Carers encourage time outdoors to let natural daylight regulate the body’s internal clock, which can help strengthen the distinction between daytime and bedtime. Residents might enjoy sitting in the garden after breakfast or going for a short walk when the weather allows.
  • Providing opportunities for physical activity. Staying active during the day can help residents feel ready for sleep in the evening. This might involve a gentle exercise session or a walk around the home, with activities adapted to each resident’s mobility and health.
  • Managing daytime naps because while a short afternoon nap can be refreshing, sleeping for several hours late in the day can make it harder to fall asleep at night. If your loved one regularly struggles at bedtime, staff can review when they nap and whether their daytime routine needs adjusting.
  • Helping residents during the night. If your relative needs assistance getting to the toilet or changing position in bed, care staff are available to help. This can be particularly important for residents with reduced mobility, who may be at risk of falling if they try to get up alone.
  • Arthritis pain or an uncomfortable sleeping position can leave residents waking repeatedly. So, by recognising pain or discomfort, staff can observe when these difficulties occur and arrange a review of pain management or equipment where appropriate.
  • Reviewing medication that affects sleep. Some prescribed medicines can cause daytime drowsiness or make it harder to sleep at night. If staff notice a change in your loved one’s sleeping habits after their medication has been adjusted, they can raise this with their GP or pharmacist.
  • Supporting residents living with dementia. Dementia can make it difficult to distinguish between day and night. And unfamiliar surroundings will likely increase confusion. Familiar bedtime habits and gentle reassurance can help residents settle. A suitable night light may also make it easier for them to recognise their surroundings if they wake.
  • Reducing unnecessary disturbances during night-time care, taking into account the residents’ need for uninterrupted rest. Staff can keep noise and lighting low during routine checks, while making sure residents who require assistance still receive it promptly.
  • Noticing changes in sleeping habits. If your loved one suddenly starts waking more frequently or seems unusually tired during the day, staff can record these changes and investigate possible causes. This is particularly important when poor sleep develops alongside new symptoms or changes in behaviour.

A Good Night’s Sleep at Every Age

Although sleep changes are common as we get older, your loved one shouldn’t have to put up with feeling exhausted every day.

If they regularly wake up throughout the night or struggle to stay awake in the afternoon, speak to their GP to find out whether there’s an underlying cause that can be treated.

Living in a care home, having carers on hand who understand each resident’s usual sleeping habits and recognise when something isn’t quite right can make a real difference. With the right support, your loved one can continue to enjoy restful nights and have more energy for the things they enjoy during the day.

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