Building healthy sleep patterns in dementia is important. Sleep patterns and habits evolve over the course of your life. What happens when these tendencies are disrupted?
Sleep disturbances occur more frequently for people living with dementia than for the rest of the population. Approximately 25% of adults living with dementia experience sleep disturbances throughout the night.
Sleep disturbances can result in worsening sleep patterns, ultimately leading to sleep deprivation and even sundowning in dementia patients. Sleep deprivation poses significant safety risks for both the care receiver and caregiver when managing dementia.
James L. West Center for Dementia Care is committed to educating dementia caregivers in all aspects of the disease, helping them provide optimal care for their loved ones. James L. West offers a free education session on healthy sleep patterns in dementia called, “Managing Sleep and Sundowning in Dementia Care.”
What is Sleep Deprivation?
In essence, sleep deprivation occurs when you do not get enough sleep or enough quality sleep throughout the night. Sleep deprivation interferes, with your overall health and well-being. While it can affect anyone, individuals with dementia often experience sleep deprivation frequently.
Sleep deprivation can be short-term, stemming from temporary issues or it can persist from a long-term issue. Some primary causes of sleep deprivation include brain changes from dementia, other illnesses (chronic or acute), anxiety, depression, lifestyle/activity, medication side effects, and various other factors.
What does Sleep Deprivation look like?
Similar to many other medical conditions, sleep deprivation can look different for each person. However, several common signs can be observed in those who may be experiencing sleep deprivation. These include:
- Sleeping too much (16+ hours a day)
- Sleeping too little (only 2-4 hours a day)
- Reversing day and night sleeping patterns
- Wandering during the night
- Frequent restroom trips during the night
- Refusing to go to bed at night to sleep
- Refusing to put on pajamas at night
- Experiencing vivid dreams/nightmares and acting them out
- Those diagnosed specifically with Lewy Body Dementia
Tips for Supporting Healthy Sleep Patterns in Dementia Care
Sleep deprivation is challenging to live with because it disrupts both nightly routines and daily functions. Ensuring you and your loved one receive proper rest can have a significant impact on your overall dementia caregiving plan.
James L. West’s educational series covers several effective strategies for managing sleep in those living with dementia and their caregivers.
For those living with dementia:
- Rule out and treat any
- Illness- other conditions like UTIs, sleep apnea, and acid reflux/gas can cause a lack of sleep.
- Pain- both physical and emotional pain can cause a lack of sleep.
- Medication Side Effects- some medicines cause drowsiness and it may be best to ask your doctor if it can be taken at night.
- Sleep History/Habits- Do you have any ongoing unhealthy sleeping habits to treat?
- Anxiety, Depression, and Stress- create a stress-free environment a few hours before bed.
- Healthy Lifestyle and Activity
- Exercise and Movement- the body cannot burn off enough energy to sleep at night if exercise and movement are not made priorities during the day. Planning daily exercise, even if it is small, can help greatly in burning off enough energy for sleep.
- Diet- what is put into your body throughout the day affects your amount of sleep. Eating a well-balanced/brain-healthy diet, cutting out caffeine, stopping liquids after dinner, and limiting alcohol can all help prepare you or your loved one’s body for better sleep.
- Make Environment Sleep and Dementia Friendly
- Temperature- a room should never be too hot or cold to sleep in. Cooler temps promote better sleep.
- Uncomfortable mattress or blanket- a lightweight blanket is best to sleep under.
- Light/Noise- too much light or noise can disrupt sleep. Providing nightlights to assist in seeing and white-noise machines may help.
- Make room familiar, friendly, and functional- the room in which you or your loved one sleep should be familiar and organized for ease of movement.
For dementia caregivers:
- Find different times/ways to rest
- Choose your battles- for example, let your loved one sleep in their day clothes.
- Eat light meals
- Avoid alcohol
- Sleep in a different room- utilize a monitor or door alarm system to ensure safety.
Sleep Hygiene is for Everyone
Developing healthy sleeping habits is crucial to those living with dementia and their caregivers who are struggling with sleep deprivation. Moreover, it is a vital aspect of everyone’s daily life, as the amount of sleep we get affects our daily energy and well-being.
Establishing proper sleep hygiene is a continuous process that starts as soon as you wake up. James L. West’s educational series provides best practices for improving sleep hygiene.
Morning:
- Wake up at the same time each day after 7-9 hours of rest
- Get sunlight exposure early
- Exercise- not within 2 hours of bedtime
Evening:
- Eat light and avoid stimulants (certain foods, alcohol, etc.)
- Use the bed for sleep, not for other activities like reading or watching TV
Bedtime:
- Ease into sleep with a specific, relaxing nighttime routine
- If you’re struggling to fall asleep within 30 minutes, it is recommended to get up and engage in a calming activity for 15-20 minutes or until you get sleepy again.
Discover sleep hygiene practices for all, along with more tips on managing sleep in dementia caregiving, here. Explore upcoming virtual or in-person caregiver education sessions on the James L. West education calendar.
The James L. West Center for Dementia Care is a faith-inspired, not-for-profit organization serving persons impacted by dementia. As a trusted expert, we provide personalized, innovative care and support for families and specialized education for caregivers, healthcare professionals, and the community at-large.
Connect with us at 817-877-1199; caregiver@jameslwest.org; or stop by our building at 1111 Summit Ave., Fort Worth, TX 76102.
