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How You Can Get a Better Night's
Sleep
Despite common belief, aging
doesn't cause sleep problems, and seniors don't need
less sleep as they grow older.
Most older people sleep poorly, or not long enough, often
because of ailments associated with aging, such as arthritis,
physical disabilities, respiratory problems and
depression.
Lack of exercise, heart disease, anxiety, stress and
menopause also can disrupt sleep, and drug therapy for
seniors may can cause insomnia.
Changing patterns
"Many people believe that
sleeping poorly is just part of growing old. In fact, seniors
who fall asleep during the day do so because they aren't
getting enough quality sleep at night," says Sonia
Ancoli-Israel, M.D., director of the Sleep Disorders Clinic
at the San Diego Veterans Affairs Medical Center in
California.
When you sleep, you go through two kinds of sleep in a normal
cycle: rapid eye movement or dreaming sleep (REM) and quiet
sleep (non-REM). People typically have four or five cycles of
REM and non-REM sleep a night. Older adult spend less time in
the deepest stages of non-REM sleep. This may explain why
older adults are thought of as light sleepers, says the
National Institute on Aging (NIA). Although the amount of
sleep each person needs varies widely, the average is between
7 and 8 hours a night. As we age, the NIA says, the amount of
sleep we can expect to get drops off. By age 75, some people
may wake up several times each night.
Though the need for eight hours of sleep each night
doesn't change with age, sleep patterns do. The
body's circadian rhythm, a biological clock that controls
sleep, naturally advances a few hours as a person grows
older. When that happens, older people may feel sleepy
earlier in the evening and wake up earlier in the morning. By
observing their natural sleep patterns and making lifestyle
changes, seniors can help keep their internal clocks on time
and overcome sleep problems.
Common sleep problems
Insomnia is the most common sleep
problem, no matter what age. According to the NIA, insomnia
means:
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Taking more than 30 to 45 minutes to fall asleep at night
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Waking up many times each night
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Waking up early and being unable to get back to sleep
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Waking up feeling tired
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Insomnia is almost always a
symptom of another problem, such as sleep apnea or another
sleep disorder.
There are two kinds of sleep apnea, according to the
NIA:
-
Obstructive sleep apnea, which is an involuntary
pause in breathing. Air cannot flow in or out of the
person's nose or mouth.
-
Central sleep apnea, which is less common and occurs
when the brain doesn't send the right signals to
start the breathing muscles.
With either kind of sleep apnea,
the person sleeping is not aware of the difficulty in
breathing. Clues to sleep apnea, then, are daytime
sleepiness and loud snoring during sleep (noticed by
someone else in your home). Talk to your doctor if you
think you might have sleep apnea. Treatments include
learning to sleep in the correct position, devices that
help keep your airways open, drug therapy and
surgery.
Sleep remedies
Sleep and aging experts agree that
one's daytime activities and sleep environment are critical
to getting a good night's sleep.
Try the following remedies if you have trouble sleeping.
Stick to a regular sleep schedule. Try to go to bed and get up
at the same time every day.
Ask your doctor if your drug therapy could be disturbing your
sleep.
Stay active. Maintain a moderate level of daily activity and do
gentle exercise. Try to exercise at regular times each day, but
don't exercise just before going to bed.
Spend some time outdoors during daylight hours. Sunlight can
help set your biological clock.
Pay attention to what you eat and drink in the evening.
Consuming foods and drinks that contain caffeine, such as
coffee, tea or cola may interfere with nighttime sleep.
Avoid alcoholic beverages in the evening. They can make you fall
asleep faster, but they may cause early morning awakenings and
fitful sleep.
Don't smoke. Smokers may be more likely to have trouble
sleeping than nonsmokers.
Create a safe and comfortable place to sleep. Make sure your
bedroom is dark, quiet and cool. Make sure there are locks on
all doors and smoke alarms on each floor. A lamp that's easy
to turn on and a phone by your bed may be helpful.
Replace your mattress if it's lumpy, sagging or worn out. A
comfortable mattress that offers good support may help you fall
asleep and stay asleep.
Develop a bedtime routine. Do the same things each night to tell
your body that it's time to wind down. Some people watch the
evening news or read a book.
Ask a doctor for help if your partner snores or has an illness
that disturbs your sleep. If you are so tired during the day
that you cannot function normally and if this lasts for more
than 2 to 3 weeks, you should see your family doctor or a sleep
disorders specialist.
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