As we age we often experience normal changes in our sleeping patterns. We may become sleepier earlier in the evening, wake up earlier in the morning, and enjoy less deep sleep. However, disturbed sleep, waking up tired every day, and other symptoms of insomnia are not a normal part of aging. Sleep is just as important to our physical and emotional health in our senior years as it was when we were younger.
Not sleeping well can lead to a number of problems. Older adults who sleep poorly are more likely to have a depressed mood, attention and memory problems, excessive daytime sleepiness, more nighttime falls, and more use of sleep aids. Poor sleep habits, lack of exercise, unhealthy diet, untreated sleep disorders, and other medical problems can all contribute to sleeplessness in older adults. To improve your quality of sleep it’s important to understand the causes of your sleep problems and make the necessary lifestyle changes.
No matter what your age, sleeping well is essential to your physical health and emotional well-being. For seniors, a good night’s sleep is especially important because it helps improve concentration and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps to prevent disease.
Common causes of insomnia in seniors
The most common causes of insomnia in older adults include:
• Poor sleep habits and sleep environment. Examples of poor sleep habits are irregular sleep hours, large or spicy meals before bed, consumption of alcohol before bedtime, and falling asleep with the TV on.
• Pain or medical illness. Pain can keep you from sleeping well. In addition, many health conditions such as a frequent need to urinate, arthritis, asthma, diabetes, nighttime heartburn, menopause, and Alzheimer’s can interfere with sleep.
• Medications. Seniors tend to take more medications than younger people. Combinations of drugs, as well as the side-effects of individual drugs, can impair sleep or even stimulate wakefulness.
• Lack of exercise. If you are too sedentary, you may not feel sleepy or feel sleepy all of the time. Regular aerobic exercise during the day, at least 3 hours before bedtime, can promote good sleep.
• Psychological stress or psychological disorders. 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, which can, in turn, cause more anxiety or depression.
• Sleep disorders. Restless Legs Syndrome (RLS) and sleep-disordered breathing such as snoring and sleep apnea occur more frequently in older adults.
Tips for Improving Sleep
• Exercise regularly. Exercise releases endorphins that can boost mood and reduce stress, depression, and anxiety.
• Expose yourself to sunlight. Bright sunlight helps regulate melatonin and your sleep-wake cycles. Try to get at least two hours of sunlight a day.
• Limit caffeine, alcohol, and nicotine. All are stimulants and interfere with the quality of your sleep. Alcohol may seem to make you sleepy, but it will disrupt your sleep.
• Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. Noise, light, and heat can interfere with sleep. Try using an eye mask to help block out light.
• Maintain a consistent sleep schedule. Go to bed and wake up at the same times every day, even on weekends.
• Go to bed earlier. Adjust your bedtime to match when you feel like going to bed, even if that’s earlier than it used to be.
• Develop bedtime rituals. A soothing ritual, like taking a bath or playing music will help you wind down. Relaxation and stress management techniques, such as deep breathing and progressive muscle relaxation, take some practice but their benefits can be substantial.
• Limit your use of sleeping aids and sleeping pills. Many sleep aids have side-effects and are not meant for long-term use.
• Keep naps short and early in the day. Most people benefit from naps of 15-45 minutes. Any longer may make you feel groggy. Napping too late in the day may disrupt your nighttime sleep.
Excerpted from helpguide.org
