Sleepiness, waking up tired during the day, poor memory, lack of concentration, and irritability are all signs of poor sleep in the elderly. If you have sleep problems, many times, you may find yourself tossing and turning in bed throughout the night. Waking up time and again to change your sleeping position. Or maybe even find it totally impossible to fall asleep, due to any of the following reasons:

1. breathing problems sleeping position
2. shoulder problems sleeping position
3. heart problems sleeping position
4. back/ lower back problems sleeping position
5. neck problems sleep position

When considering your sleeping position, always try to line your spine up in a straight, neutral position. This is called a zero-gravity position. A zero-gravity position will take the strain off your spine and joints, so that you can have as fully relaxed a position as possible.

And, of course, as with all sleep problems in elderly, it is vital you consult a doctor as soon as possible. Any pain that affects your daily activities or continues after a few weeks may need a doctor’s attention.

Zero-Gravity Sleep Position for Adjustable Beds: Video

Breathing Problems Sleeping Position: Best Sleeping Position For Breathing Problems

Breathing Problems in elderly people

Elderly people and breathing problems are not a good combination. With the rise of Alzheimer’s disease, congestive heart failure, emphysema, and other breathing problems related to old age, the elderly – and carers – face an increasing need for awareness. Awareness of the options available for daily living with a breathing condition.

There are several breathing problems, which directly causes sleep problems in the elderly. And they vary in terms of seriousness. Some of the common issues are shortness of breath, Chronic Obstructive Pulmonary Disease (COPD), hyperventilation, asthma, snoring and choking. These problems occur when the elderly have various medical conditions, due to many causes such as smoking, high cholesterol, chronic illness, diabetes, viral infections, obesity…

Problems with your breathing not only affects your wakeful hours, but your sleep as well. Here are some tips on the best sleep positions to help you get your vital zzz:

Sleep Positioning for Breathing Problems: Video

Positioning for Breathless

Side sleeping with a Breathing problem

To keep the most pressure off your airways, a good sleep position is lying on your side. Do that with your head and shoulders back. That position should help open up your airways so you can breathe better.

Back Sleeping with a Breathing problem

If lying on your back is more comfortable, then you can do that as well. Raising your head and sleeping at a slight angle can change the effect of gravity on your neck. That greatly reduces the blockage or restriction of your airways, so you breathe better, improve your blood oxygen and sleep better.

In people with COPD, you may find that raising the head of your bed by at least 30 to about 45 degrees allows the diaphragm to open up more. That improves your lung’s respiratory capacity and lessens congestion. That also works well if your sleep problem is caused by general chest congestion.

You could manually raise your bedhead, but an easier way to do that would be with the use of… (drumroll)… An Electric Adjustable Bed!

Stomach/ front sleeping with a breathing problem

Not advisable!

How does an electric adjustable bed help you sleep better, when you have breathing problems?

Sleeping on your back or side on a flat bed, can worsen breathing conditions. Breathing conditions/ disorders affecting sleep, such as asthma, snoring and sleep apnea, are all brought on by breathing issues. They all contribute to sleep problems in elderly people.

Best Sleep Posture to Support Your Spine: Video

Best sleep posture to support your spine

A raised bed head takes the weight off your windpipe, enabling much better airflow while you’re sleeping. An electric adjustable bed makes it so much easier to adjust the bedhead – and your head – to that exact comfortable position for you, at that time.

Shoulder problems sleeping position in elderly people

Best Sleeping Position For Shoulder Problems

Safe and restful sleep is vital for you, as an elderly person. That is because sleep affects your ability to live independently and enjoy life. Proper sleeping position is essential for the prevention and treatment of shoulder pain/ problems – and will reduce sleep problems – increasing your experience of a good night’s sleep.

Side sleeping with a shoulder problem

If you prefer to sleep on your side when you have shoulder pain, then it’s crucial that you only lie on the unaffected side/ shoulder. That will take the pressure off and give the painful shoulder time to heal.

When sleeping on your side, your head’s weight will be distributed across your shoulders instead of concentrating on one area, causing pain/ discomfort.

Back sleeping with a shoulder problem

The best sleeping position for shoulder problems is on your back. You may find it more comfortable to lie flat on your back, with your legs slightly raised. Your chest can relax, and gravity will take the weight off of your shoulders, with your knees up.

Sleeping on your back with your legs raised somewhat, evenly distributes your weight. It maintains your spine’s natural curve, so your neck and shoulders aren’t compressed. That position promotes a neutral spine alignment – also called zero-gravity position – and prevents lower back pain. Here, again, an electric adjustable bed is the solution to quickly and easily raise your head/ shoulders and knees to that perfectly comfortable position for you.

Additionally, whilst on your back, try sleeping with your arms under your head. This position reduces pressure on your shoulder muscles, ligaments, and tendons. Reduced pressure on muscles/ joints reduces sleep problems in elderly.

Stomach/ front sleeping with a shoulder problem

Before you fall asleep, focus on your body position. Sleeping on your stomach offers little to no support for your shoulders, and can leave them unstable and hurting.

If you must sleep on your stomach, then be sure you’re in the zero-gravity position – hips straight, back not curved, spine not twisted, and hands by your sides. Although this position is not perfect, it’s better than being twisted or off-centre.

Best Sleep Position with Shoulder Pain/ Problem: Video

How does an electric adjustable bed help you sleep better, when you have shoulder problems?

With shoulder pain, it may be more difficult to find that exact comfortable position – even whilst lying on your back with legs slightly raised. The point is, just how slightly raised is comfortable for you? And adjusting your position manually, simply increases the stress on your shoulder joints. That worsens the pain/ condition.

An electric adjustable bed helps you position much more easily, without stressing your joints. That enables you to sleep better, when you have shoulder problems.

Heart problems sleeping position in elderly people: Best Sleeping Position For Heart Problems

Heart problems in elderly

Heart problems in elderly include conditions such as congenital heart defects, heart failure, enlarged heart, congenital heart rhythm disorders, atrial fibrillation, heart valve stenosis, and congenital hyperparathyroidism, to mention a few. As you well know, these conditions need immediate medical attention in the elderly. That is especially so, if the heart is unable to pump blood properly.

With the elderly, heart problems can be especially problematic. That is because it’s already tough doing everyday activities like walking, standing up, even reaching for, and picking things from small areas.

Heart problems may result in weakness and extreme tiredness during the day; But also, daytime fatigue could be due to sleep problems in elderly, worsened by heart failure.

Best Sleeping Position For Heart Problems

The best sleeping position for heart problems may be to sleep on your side. The left side is a better side to lie on when one has a heart condition. That is because even though your heart is nearly centred, your body’s largest vein – the inferior vena cava (IVC) – is on the right side of your body. The IVC is a large blood vessel that transports deoxygenated blood from the lower parts of the body – hip to toes – and tummy area, back to the heart.

When you lie on your right side, you place undue pressure on the IVC and restrict the free flow of blood to and from your heart. That’s not good news, especially with a heart condition. So, the left side is your best bet to relieve pressure on the IVC.

However, if you have an implanted defibrillator, it may be better for you to sleep on your right side. You may find that more comfortable because implanted defibrillators are usually planted on the left side. Or better still, to lie on your back.

If you must sleep on your back with a heart problem, then you’ll need to lie down with your legs raised higher than the heart level. That helps maintain easier bloodflow to your heart with less stress. But you must also keeps your entire back and head/ bed head elevated, to prevent pressure build-up in the head.

How to Sleep Better with Congestive Heart Failure: Video

To find the best sleeping position, which can help you enjoy a better night’s rest and reduce stress on your heart, you may need to try several positions before settling on one.

How does an electric adjustable bed help you sleep better when you have heart problems?

instead of endlessly plumping and adjusting pillows, an adjustable bed will make it easier – at the push of a button – to easily adjust your sleep position with very little disruption to your sleep. That results in better, more restive, restorative sleep to promote your heart health

Back/ lower back problems sleeping position: Best sleeping position for back/ lower back problems

Back/ lower back problems in elderly

Back problems in elderly people are common. It can include the inability to bend forward, a bent spine, weakness in the muscles that support the spine, and the inability to remain mobile due to age-related wear and tear.

One of the most common conditions that cause back problems is Spinal Osteoarthritis. Spinal osteoarthritis is arthritis of the spine. This condition can cause many different symptoms ranging from dull backaches and pains to painful movement restrictions in the back and legs. While most back problems are mild to moderate, some conditions may be more serious, such as rheumatoid arthritis and osteonecrosis.

Best Sleeping Position For Back Problems

Sleeping positions for back problems should be done with caution. You do not want to hurt your back by shifting your body in an awkward position when you are trying to get a good night’s sleep. This could cause further damage, or even a back injury.

If you are experiencing back pain, there are many ways to alleviate the pain. One way is sleeping on your side.

Side sleeping with a back problem

If you are experiencing back pain, try sleeping on your sides. Side sleeping provides temporary position-relief of aches and pains or minimises your risk of back pain. By correctly sleeping on your side, your spine will be aligned properly, and that will reduce back pain.

When side sleeping, your head should be lifted a few inches off of the bed. Your head and neck should be adequately supported by pillows – Or with an electric adjustable bed, simply raise the bedhead to a comfortable level.

Support for your neck and head allows more room for your spine to align correctly. It is also easier on your neck and shoulders, that your head is not too high off the bed.

Next, place a pillow between your legs, and bend your knees slightly. That helps balance your body and reduces pressure on your pelvis, hips and spine. Again, proper positioning while lying down reduces sleep problems in elderly.

Best Sleeping Positions for Lower Back Pain: Video

Back sleeping with a back problem

You could also sleep on your back. Many people find that lying nearly flat on their back is the most comfortable position for their back pain. However, it is not easy to find the one sleeping position, with back pain, that will keep you comfortable for several hours.

To sleep on your back when you have a bad back, lay flat on your back, with your knees raised and feet firmly on the bed. Place one or two pillows underneath your knees to keep your spine in a neutral position.

Sleeping on your back evenly spreads your weight across the broadest area of your body, placing less stress on your joints, spine and internal organs.

Stomach/ front sleeping with a back problem

Sleeping on your stomach when you have back pain is not ideal, but it could give you some relief from side and back sleeping – even if only for an hour or so.

In this position, raise your tummy/ pelvis/ base of your spine slightly, with a flat pillow to relieve pressure off your back. Next, a pillow under your head may increase the comfort – or not. It depends. Try to see which position gives you greater relief.

The stomach/ front sleeping position may help relieve stress in the spaces between your spinal discs, thereby reducing pain.

How does an electric adjustable bed help you sleep better, when you have back/ lower back problems?

When you have back pain, the last thing you want to do is fiddle around with pillows, and adjust and pull them into place.

An electric adjustable bed helps you find that very comfortable incline or recline for your head, stomach, hips, and knees – at the simple push of a button or two!

Neck problems sleeping position

Neck problems in elderly

Neck problems can often be the result of a weak or stretched ligament. Neck pain/ problems can also cause you to have disturbed sleep and disturb your overall health. One of the best ways to deal with neck problems while you are asleep, is to adopt a good sleeping position.

Correcting your sleeping postures is a simple and effective way to ease neck pain. Uncomfortable sleeping positions cause most neck problems during sleep. Also, health conditions such as Cervical Osteophytes can cause the spine to become too stiff, causing neck pain. Support from a chiropractor or physiotherapist makes a massive difference to the health of your cervical spine. That in turn helps to reduce neck pain, as you rest and relax.

If you want to avoid neck problems when you are sleeping, you should make sure that your neck is fully supported to align with your spine in a zero-gravity position, whatever sleep position you choose. A zero-gravity position is your major buffer against sleep problems in elderly.

Best sleeping position for neck problems

You have a choice of two very good sleeping positions, when you have neck problems. You could choose to either lie on your side or on your back. If you choose to sleep on your back, then you’ll want to place a rounded pillow to support your neck’s natural curve. You’ll also need another pillow – a flatter one – to support your head.

Best Sleeping Positions for Neck Pain Relief: Video

Pillows that are too high or too firm will cause you neck pain and stiffness in the morning.

You might also want to simplify it all by investing in an electric adjustable bed. It will help you find that very comfortable position and support for your neck and body – at the simple push of a button or two!

Side sleeping with a neck problem

With a neck problem, sleeping on your side is one of the best ways to keep your head and neck in a neutral position. You simply need to use a pillow high enough to support your neck – though not too high that your spine is forced out of alignment. Keep your spine straight by using a higher pillow under your neck than head.

The side position is ideal for you if you have a breathing condition such as snoring, COPD or sleep apnea – even when you have a neck pain.

Back sleeping with a neck problem

This is one of the best sleeping positions when sleeping on your back with neck pain. It helps maintain your spine’s natural curves. You want your head only to be slightly raised in the back sleeping position, at a similar angle as when you’re standing. You can achieve that with the use of a slim pillow.

Stomach/ front sleeping with a back problem

Sleeping on your stomach/ front is the least favoured sleep position when you’re dealing with neck pain. That is because in this position, your back is arched and your head/ neck is turned to the side for hours at a time. This position can put more stress on your neck, causing stiffness and even more pain.

If you suffer from frequent neck pain, it may be necessary to try several different sleeping positions until you find one that works best for you. However, you mustn’t worry too much about finding the best position. It is probably just a matter of finding a sleeping position that is comfortable for you so that you can sleep soundly through the night.

Conclusion

So here you have it… We have discussed the various sleep problems that can be prevented or eased with good sleeping positions. However, you want to stick with whatever sleeping position works best for you.

Whichever position you choose to sleep in – back, side or front – the most important thing is that you wake up feeling well-rested, refreshed and pain-free. An electric adjustable bed will ease sleep problems, by making that position much easier to achieve and maintain.

Benefits of Electric Adjustable Bed: Video

So, if you haven’t already, why not go ahead and invest in an electric adjustable bed to enjoy pain-free, restorative sleep again. Your local Mobility Independence store will be your best bet. Again, try out 2 – 3 stores in your local area, to find one you’re most comfortable with.