Senior Fall Prevention: Better Sleep for Better Balance

This blog was written by the balance experts at Zibrio.

As we age, our sleep patterns change in ways that can impact our health. Because sleep quality and quantity are critical for maintaining balance, cognitive function and mental health – poor sleep is more than an inconvenience.

Falls are a leading cause of injury and diminished independence in older adults, and sleep plays an important role in fall prevention for seniors. In this article, we’ll explore the connection between sleep and fall risk in older adults, why sleep quality changes over time, and practical strategies to improve sleep for healthier aging.

3 reasons sleep changes with age

Sleep architecture – the pattern of sleep cycles – changes naturally with age. You might find yourself waking up earlier, having lighter sleep or struggling to fall and stay asleep. Here are some of the most common reasons for these changes.

Biological shifts in sleep regulation

Circadian rhythm: This internal clock governs when we feel awake or sleepy. Aging often shifts it earlier, causing earlier bedtimes and wake-ups (a phenomenon called advanced sleep phase syndrome).

Sleep stages: Older adults spend less time in deep, restorative sleep (slow-wave sleep) and rapid eye movement (REM) sleep, which are essential for physical and cognitive recovery.

Health conditions and medications

Chronic conditions such as arthritis, heart disease and respiratory issues like sleep apnea can make sleep less comfortable or restorative. Medications to manage these conditions, such as diuretics or beta-blockers, can also disrupt sleep patterns.

Lifestyle and behavioral factors

Reduced physical activity and less exposure to natural light during the day affect the body’s production of serotonin and melatonin, the hormones that help regulate our sleep-wake cycle.

Senior fall risk: What’s really at stake?

Falls are not just a physical hazard; they can have profound emotional and social impacts. For adults over 65:

• Injury risk is higher. Falls often result in fractures, especially in the hips, wrists and spine. These injuries can lead to lengthy recoveries or permanent mobility issues.
• Confidence declines. A fall – or the fear of falling – can lead to reduced activity, which further weakens muscles and balance.
• Risk of losing independence. Serious falls can lead to injuries that require full-time support, significantly altering one’s lifestyle.

Poor sleep exacerbates these risks by impairing balance, coordination and reaction times for older adults. Chronic sleep deprivation can also reduce cognitive sharpness, increasing the likelihood of misjudging steps, tripping or failing to recover from a stumble.

Poor sleep can lead to excessive daytime sleepiness, which can create a lack of motivation to exercise, and may lead to taking longer naps, which can negatively impact night-time sleep quality.

The link between sleep and fall risk in older adults

Multiple studies show lack of sleep impacts balance, or postural control. This connection between sleep and fall risk is especially important for seniors. These negative effects have been shown to have greater impacts on older adults because sleep directly affects the systems that keep you steady on your feet:

• Cognitive function: Sleep deprivation affects the brain’s ability to focus and process sensory information. If you’re not fully alert, you may miss hazards like uneven flooring or objects in your path.
• Muscle recovery: Restorative sleep helps muscles repair and strengthens their ability to support the body during movement.
• Balance and coordination: Poor sleep has been shown to impair motor skills and balance, increasing the likelihood of a fall.

6 “Dos” for better sleep

Fortunately, there are effective ways to improve sleep quality, even as the body’s natural rhythms change. Understanding that everyone has unique sleep patterns is important, but creating habits that promote healthy sleep is foundational to overall well-being.

1. Create a consistent sleep schedule

• Go to bed and wake up at the same times every day, even on weekends. Consistency reinforces the body’s internal clock and can improve sleep quality.

2. Optimize your sleep environment

• Keep your bedroom dark, cool and quiet.
• Invest in a comfortable mattress and pillows that support good posture during sleep.
• Use blackout curtains or a white noise machine if external disturbances are an issue.

3. Incorporate relaxation techniques

• Try deep breathing, meditation or progressive muscle relaxation before bed.
• Read a calming book or listen to soothing music to signal to your brain that it’s time to wind down.

4. Stay physically active

• Regular exercise promotes deeper sleep, but avoid vigorous activity in the evening as it can be too stimulating close to bedtime. Gentle exercises like yoga or stretching are good alternatives.

5. Manage light exposure

• Get sunlight exposure in the morning to help regulate your circadian rhythm.
• Avoid bright screens from phones, tablets or TVs for at least an hour before bed. If you must use them, consider blue-light-blocking glasses or apps.

6. Address underlying conditions

• Work with your healthcare provider to manage chronic pain or medical conditions that may disrupt sleep.

5 “Don’ts” for a good night’s sleep

These habits and substances can interfere with sleep, increasing the risk of poor rest and the associated hazards.

1. Caffeine and nicotine:

Both are stimulants that can interfere with falling and staying asleep. Limit caffeine intake to the morning and avoid nicotine altogether.

2. Alcohol:

While it may initially make you feel drowsy, alcohol disrupts the sleep cycle and reduces the time spent in restorative stages of sleep.

3. Large meals before bed:

Eating heavy or spicy foods late in the evening can cause indigestion, making it harder to sleep. Opt for light snacks if you’re hungry close to bedtime.

4. Irregular napping:

Short naps (15-20 minutes) can be refreshing, but long or late-afternoon naps may interfere with nighttime sleep.

5. Stressful activities before bed:

Avoid tackling emotionally or mentally taxing tasks in the hour before sleep as the brain needs time to relax.

Quality sleep: The foundation of fall prevention for older adults

Every person’s sleep needs and patterns are unique, but healthy sleep is essential for everyone, especially older adults. It’s not just about avoiding the discomfort of sleepless nights; it’s about maintaining the physical and cognitive resilience needed to stay safe, active and independent.

By prioritizing sleep, you’ll not only lower your fall risk but also improve your mood, energy and quality of life. It’s never too late to adopt sleep-friendly habits and reap the benefits of a good night’s rest.

So tonight, dim the lights, unwind with a favorite book and let restful sleep set the stage for a healthier, steadier tomorrow. Your body and mind will thank you.

Wellness technology for seniors

Everyone’s sleep pattern is different. To better understand your sleep patterns, consider using a tracker or smart watches to measure your sleep. The same devices can help you track exercise frequency and intensity.

Understanding how sleep and exercise affect your balance can easily be measured now with the Zibrio Stability scale. In just 60 seconds, the scale measures postural stability and risk for falling in the next 12 months.

Atria residents have been exploring the possibilities offered by the Zibrio scale. Atria Del Sol resident Judy O. says, “Regularly using the scale quickly increased my awareness of the connection between my body and my balance. I never realized my balance could fluctuate, but now I’m able to stay more focused and aware while standing or walking.”

Just like blood pressure, balance changes in response to your lifestyle and habits, so regular measuring can make sure you’re on the right path to healthy balance.

Staying on top of fall prevention

Through a collaboration with Zibrio, select Atria communities offer Zibrio Stability scale assessments as part of Atria’s Better Balance Program.

Participating communities:

Southern California

• Atria Del Sol
• Atria Newport Plaza 
• Atria San Juan
• Atria Golden Creek 

Long Island, New York

• Atria Park of Great Neck
• Atria Cutter Mill
• Atria Glen Cove
• Atria Park of Lynbrook
• Atria Tanglewood
• Atria Plainview

Take the first step toward better balance and come in for your own personalized 60-second balance evaluation.