Sleep Health in Seniors: Common Disorders, Sleep Apnea, and Strategies for Better Rest

This is the most common form of sleep apnea and occurs when the muscles in the throat relax excessively during sleep, causing the airway to become blocked or narrowed. OSA is typically caused by anatomical factors such as excess weight, enlarged tonsils, a narrow airway or structural abnormalities in the throat or jaw.

Central sleep apnea occurs when the brain fails to send the appropriate signals to the muscles that control breathing during sleep. Unlike OSA, there is no physical obstruction of the airway. CSA is often associated with underlying medical conditions such as heart failure, stroke, brainstem disorders or the use of certain medications.

Mixed sleep apnea is a combination of both obstructive and central sleep apnea, with characteristics of both types present. It may result from a combination of anatomical factors and underlying medical conditions.

The good news is that sleep apnea is treatable. Treatment depends on the type and severity of the condition:

Lifestyle Modifications

Making lifestyle changes can significantly reduce sleep apnea symptoms:

Continuous Positive Airway Pressure (CPAP) Therapy

CPAP therapy is the most common treatment for obstructive sleep apnea. It involves wearing a mask connected to a machine that delivers a continuous flow of air to keep the airway open during sleep. Whilst it takes some adjustment, CPAP therapy is highly effective for most people.

Oral Appliances

Oral appliances, such as mandibular advancement devices, can help keep the airway open by repositioning the jaw and tongue during sleep. These devices are custom-made by a dentist and may be recommended for mild to moderate cases of sleep apnea.

Surgery

In some cases, surgery may be recommended to remove excess tissue from the throat, reposition the jaw or correct structural abnormalities that contribute to sleep apnea. Surgical options are typically considered when other treatments haven’t been effective.

Regardless of whether you have a diagnosed sleep disorder, practising good sleep hygiene can significantly improve sleep quality:

1. Establish a Consistent Sleep Schedule

Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves sleep quality over time.

2. Create a Relaxing Bedtime Routine

Engage in calming activities before bedtime, such as reading, listening to soothing music or practising relaxation techniques. This signals to your body that it’s time to wind down.

3. Maintain a Comfortable Sleep Environment

Keep your bedroom cool, dark and quiet. Invest in a comfortable mattress and pillows. Consider using blackout curtains, white noise machines or earplugs if needed.

4. Limit Stimulants and Alcohol

Avoid consuming caffeine, nicotine and alcohol close to bedtime. These substances can interfere with sleep quality and exacerbate sleep disorders.



5. Stay Active During the Day

Regular physical activity can promote better sleep quality and help you fall asleep more easily. However, avoid vigorous exercise close to bedtime, as it can have a stimulating effect.

It’s essential to seek medical attention if you experience:

• Persistent difficulty falling or staying asleep for more than a few weeks
• Loud snoring accompanied by breathing pauses during sleep
• Excessive daytime sleepiness that interferes with daily activities
• Symptoms of depression or anxiety related to poor sleep
• Any sleep-related symptoms that significantly impact your quality of life



Early diagnosis and treatment of sleep disorders can prevent serious health complications and dramatically improve quality of life. Don’t dismiss poor sleep as just part of ageing—seek help from a qualified healthcare provider.

Whilst sleep disorders require medical treatment, INS LifeGuard provides comprehensive support for the safety challenges that often accompany poor sleep in seniors:

Daytime drowsiness from sleep disorders increases fall risk. Our INS LifeGuardian® app with Apple Watch or compatible wearables provides automatic fall detection, immediately alerting our 24/7 nurse-led response team if a fall is detected.

Whether you’re experiencing concerning symptoms at 2am or need reassurance about sleep-related health changes, our qualified nurses are available around the clock. They can provide clinical guidance, answer questions and escalate to emergency services if needed.

Track vital signs including heart rate, oxygen saturation and activity patterns. Changes in these metrics can indicate sleep disorder complications or other health issues requiring attention.

For those managing sleep disorders with medication or CPAP therapy, customisable reminders help provide treatment adherence, improving outcomes and sleep quality.

For seniors who experience frequent nighttime awakenings or bathroom trips, having immediate access to emergency support provides peace of mind. A simple press of a button connects you to professional help, reducing anxiety that can further disrupt sleep.

Sleep disorders aren’t something you just have to live with. They’re medical conditions with real consequences and real solutions. Whether it’s insomnia keeping you awake, sleep apnea stealing your oxygen, or restless legs preventing rest, treatment exists.

The first step is recognising that your sleep matters. The second is seeking help. And the third is building safety systems that support you whilst you work towards better rest. These are systems that catch you if you fall, monitor your health between appointments, and connect you to qualified nurses whenever uncertainty strikes at 3am.

Because everyone deserves to wake up feeling rested, not just relieved they made it through another night. Call us on Call 1800 636 226 or browse through our website to learn how INS LifeGuard can support your health and safety as you work towards better sleep.