|
Age alone does not cause sleep problems. Disturbed sleep, waking up tired every day, and other symptoms of insomnia are not a normal part of aging. Instead, poor sleep habits and conditions such as untreated sleep disorders, medications, or medical problems can accumulate and compound to result in sleeplessness.
No matter what your age, getting enough sleep is essential to your physical health and emotional well-being. Experts disagree about whether you need less sleep as you age, or if it is just more difficult to get the sleep you need. Either way, many seniors complain about sleep problems such as: a desire to go to bed earlier; difficulty falling asleep; frequent waking during the night, and lighter sleep; waking up early and not feeling rested; needing naps during the day.
As we age, a good night’s sleep is especially important as it improves concentration and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system which helps to prevent disease.
If you or a senior you care for is having trouble sleeping well, consider some common causes of sleep problems in the elderly:
- Poor sleep habits, such as irregular sleep hours, consumption of alcohol before bedtime, and too much daytime napping.
- Pain or health conditions such as a frequent need to urinate, arthritis, asthma, diabetes mellitus, osteoporosis, nighttime heartburn, menopause, and Alzheimer's.
- Medications can impair sleep or even stimulate wakefulness.
- Lack of exercise. If you are too sedentary, you may not feel sleepy. Alternatively, you may feel sleepy all of the time.
- Psychological stress. Significant life changes like the death of a loved one or moving from a family home can cause stress. Anxiety or sadness can also keep you awake, and sleeplessness can, in turn, cause more anxiety or depression.
- Sleep disorders. Restless Legs Syndrome, insomnia, snoring and sleep apnea occur more frequently in older adults.
Sleep Tips for the Elderly
- Keep a regular sleep schedule. Go to bed and wake up at the same time every day.
- Experiment with napping. Some people find that short naps early in the day improve their overall feeling of being rested.
- Expose yourself to sunlight. Get at least two hours of bright sunlight each day. Exposure to sunlight increases your body’s production of melatonin, which regulates your sleep-wake cycles.
- Separate yourself from a snoring sleep partner. If your sleep partner snores, consider ear plugs or a white-noise machine, or sleep in separate bedrooms.
- Go to bed early. Adjust your bedtime earlier, to concur with when you feel like going to bed.
- Limit smoking. Nicotine is a stimulant and can keep you awake. If you can’t quit smoking, avoid smoking within three hours of bedtime.
- Develop bedtime rituals. Create soothing bedtime rituals, such as taking a hot bath or playing calm music.
- Monitor your medications. Drugs you take for your medical conditions may be interfering with your sleep.
- Take care of your psychological health. Stress and anxiety can keep you awake.
- Limit your use of sleeping aids and sleeping pills. Some over-the-counter sleep aids and prescription sleeping pills have side-effects, and most are not designed to be used long-term.
- Limit caffeine late in the day.
- Avoid alcohol before bedtime.
- Avoid big meals or spicy foods just before bedtime.
- Minimize liquid intake before sleep.
Don’t just expect to sleep poorly because you are aging. Just as younger adults can solve their sleep problems, so can you.
|
