Sleep Tips For Older People
Older people tend to feel everything in their bones, so an uncomfortable bed or a fussy bedroom can significantly impact their sleep.
The good news is that optimising bedtime comfort for older people isn’t rocket science – you can make massive improvements in only a few steps.
This article reveals how to make sleep comfortable for older adults with tips from our resident sleep experts.
Let’s jump in!
When to get a soft mattress
While the general advice for older people is to get a firm mattress, people with arthritis, sore joints, and muscles will appreciate a soft mattress.
Medium-soft mattresses have excellent pressure-relieving qualities and suit older people exceptionally well when they weigh less than twelve stone (168 lbs).
While a soft mattress won’t provide optimal support for back and front sleepers, it is ideal for side sleepers with pain.
When to get a firm mattress
A firm mattress is best for back and front sleepers and older people with back problems. Firm mattresses have very little give, helping support a natural spine position when you sleep on your back or front.
Firm mattresses are also best for overweight and obese people because firmness is relative – the heavier you are, the softer a mattress feels.
When to get an orthopaedic mattress
There is no industry regulation for orthopaedic mattresses, so you should take manufacturer medical claims with a pinch of salt.
However, a common trait with orthopaedic mattresses is extreme firmness, which is best for front sleepers but not ideal for front or back sleepers.
Older adults should only look at orthopaedic mattresses if a sleep doctor recommends one following a professional consultation.
How to keep warm
Most older people sleep cold, so extra layers are required to keep them warm.
For this reason, we recommend ditching your all-season duvet in favour of winter and summer duvets for optimised comfort.
Another critical consideration is the thermostat - the best temperature for a bedroom is between 15.6 to 19.4 degrees Celsius (60 to 67 degrees Fahrenheit). You can heat a bedroom all night cheaply with an electric radiator.
Another way to stay warm is by heating the mattress with a mattress topper, which can be set on a timer, so there’s no fuss.
Check out these five warm bedroom gadgets for more ideas.
How to stay cool
When summer hits, older people suffer more than most from the heat.
The best way to cool down a bedroom is with a portable vented air conditioner, dropping the temperature to as low as 16 Celsius. It will also dry the room air, helping eliminate humidity for a comfortable sleep environment.
Another appliance option is an evaporative cooler, which blows air over ice packs to cool the air down by a few degrees. However, while these do not need venting, they increase humidity, and the cooling performance isn’t all that great.
A cooling mattress can also help – check out this article for the low-down on materials and this article for mattress recommendations.
How many pillows
The optimal number of pillows for older people is one firm pillow to sleep on and one soft pillow for extra support.
We recommend getting a firm memory foam pillow, which will contour to the shape of your head and give you over three years of service.
Avoid firm feather pillows because they always compress due to air loss. A cheap option is a hollow fibre; some prefer the softer feel.
Spend extra on good bedding.
A perceptible comfort difference exists between 100% cotton, polycotton, and polyester bedding. We prefer pure cotton bedding because it is super-soft, but polycotton is a cheaper option with good softness.
Avoid polyester bedding because it feels cheap and scratchy on broken skin – many older people have dry skin and will feel it.
The duvet cover, pillowcases, and bed sheets should be soft to the touch and kept clean, with changes every one or two weeks.