By Jim Smeaton
You’re having a hard time falling asleep at night. What’s the most effective action to take?
- Enjoy a meal before bedtime
- Fall asleep in front of the TV
- Exercise at night
The answer is none of the above. Both eating and exercise will energize your body and TV provides an artificial light source that can suppress your body’s production of melatonin, the hormone that makes you sleepy. Computers and backlit portable electronic devices (such as an iPad) cause the same problem. If you want to read before going to bed, use an e-reader that is not backlit or an old-fashioned paper book.
Most studies conclude that seniors need the same amount of sleep—seven to nine hours a night—as the rest of the adult population. However, because seniors experience more disruptions during the night, whether from going to the bathroom, experiencing arthritis pain or being more sensitive to light and noise, you may rarely get a deep, restful sleep.
Tips for Improving Sleep
- Get more sunlight. Daylight helps promote the sleep/wake cycle by regulating melatonin, the hormone that makes you sleepy. Experts recommend at least two hours of sunlight daily, including keeping curtains open during the day and sitting near windows.
- Limit caffeine, alcohol and nicotine, especially near bedtime. As stimulants, they will interfere with your quality of sleep.
- Avoid artificial lights, such as TV and computers, at night. Such light can suppress your body’s production of melatonin. Use low-wattage bulbs if possible.
- Create a calm environment for sleeping—one that is dark and quiet. If needed, consider a bedside fan or white-noise machine to block out loud sounds.
- Go to bed and wake up at the same times every day, even on weekends.
- Relax before bedtime. Take a bath, read (though preferably not in bed) or listen to music. Stress management techniques, such as deep breathing, can help you relax.
- Avoid long naps, particularly in the late afternoon or evening.
- Keep a sleep diary to identify your sleep habits and patterns, which you can share with your doctor.
- Do not eat or drink, especially rich or spicy foods, too close to bedtime.
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Health Issues from Lack of Sleep
Insomnia is the most common sleep problem in adults age 60 and older, according to the
National Institute on Aging. Some people have a hard time falling asleep, while others wake up several times during the night, but people with insomnia suffer in both ways.
Many seniors suffer from insomnia, and this lack of sleep can cause memory problems for older individuals. A new research study of 33 participants found that seniors get less deep sleep than the younger generation, which is linked to less reliable memory (“
Lighter Sleep May Dull Memory Skills in Seniors,” HealthDay News, Jan. 27, 2013). Findings showed that when compared with younger individuals, seniors were more than 50 percent less able to remember new information after sleeping.
As you age, your body produces lower growth-hormone levels, which means a decrease in slow-wave or deep sleep. Apparently, deep sleep consolidates memories after learning, and without it, we’re more apt to not remember. Because the study entails such a small group, it’s not definitive, and more work will need to be done to solidify the connection between sleep and memory.
Sleep also allows your body to repair daily cell damage and strengthens your immune system (
Helpguide). The list of potential ills from not sleeping well is long: depression, attention and memory problems, nighttime falls, more sensitivity to pain and more use of sleeping aids, which should only be used on a short-term basis because they can ultimately contribute to insomnia and increase the risk of serious health issues.
Reasons Why Seniors Don’t Get Enough Sleep
"Insomnia is more common for seniors, partly because of health issues, partly because of the anxiety and the concerns of aging, and sometimes because of medication," says Jack Gardner, a neurologist certified in sleep medicine at the Sleep Center at Baylor Medical Center in Waxahachie, Texas (quoted in “Do Seniors Need Less Sleep?,”
WebMD the Magazine). Pain and sickness can disrupt sleep, as can many health conditions common in older people, such as a frequent urination, arthritis, asthma, diabetes mellitus, osteoporosis, nighttime heartburn, menopause and Alzheimer's.
One big problem is sleep apnea, which causes short pauses in breathing while sleeping. If not treated, sleep apnea can lead to other problems such as high blood pressure, stroke or memory loss. If you find yourself gasping for air or being told you snore, you should contact your doctor for a sleep apnea check.
Movement disorders also impede sleep. Restless legs syndrome causes feelings of tingling or crawling in one or both legs, while periodic limb movement disorder causes people to jerk and kick their legs every 20 to 40 seconds. Rapid eye movement sleep behavior disorder can cause your muscles to move. All three are disruptive to sleep, so check with your doctor to discuss treatment options.
Changes in Sleep Patterns
Older adults are more prone to something called advanced sleep phase syndrome, which causes the body's internal clock to adjust to earlier bedtimes and wakeup times. Maybe you remember staying up past midnight years ago but now find yourself nodding off on the couch every night by 9 p.m. The best advice from sleep experts is: Don’t fight it, because if you do, you’ll find yourself unable to sleep through the night. One potential aid to help you stay awake later is bright light therapy, which can fool the body into thinking it’s earlier.
In fact, light exposure is a big factor in getting a good night’s sleep. One research study linked light exposure at the wrong times of day to various health problems, including sleep disorders. This is why sleep experts advise turning off the TV and computer at least one hour before bed and using low-wattage bulbs where safe to do so. One study of adults over 65 found that 13 percent of men and 36 percent of women take more than 30 minutes to fall asleep, possibly due to excessive light exposure.
Medications can also impair sleep because drug combinations or side effects can be stimulating. With your doctor’s help, you might be able to adjust when you take certain medications.
Stress, depression and other psychological disorders can interfere with our ability to sleep, and seniors experience these disorders more than younger adults. Significant life changes such as 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. Researchers have noted that people without major medical or psychiatric illnesses report better sleep.
There are many ways to improve your sleep (see sidebar). Perhaps one of the most important is getting enough exercise, although not close to bedtime. A study by the Feinberg School of Medicine at Northwestern University found that aerobic exercise resulted in the most dramatic improvement in sleep as reported by middle-aged and older adults who had problems with insomnia. Not only did the patients report longer and better quality of sleep, they also reported less depression, more vitality and less sleepiness during the day (
“Insomnia in Older Adults: Tips for Sleeping Better as You Age,” Helpguide).
The senior care professionals at
Always Best Care of Western NC know that taking care of a senior loved one is emotionally difficult. But with these tips, you can help your family get the most out of the time they have with their loved one.
We have many videos available to you regarding senior issues,
view them here.
Finding the right care is not an easy decision to make, so we have put together an
E-booklet filled with tips, advice, and general information so that you are well informed.
If you are interested in learning more about Alzheimer's, dementia and elder care, contact
Jim Smeaton and the professionals at Always Best Care of Western North Carolina at (828) 989-7263 or
visit their website.
Sources:
National Sleep Foundation,
www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep
National Institute on Aging,
www.nia.nih.gov/health/publication/good-nights-sleep
HealthDay News, MedlinePlus, National Institutes of Health,
www.nlm.nih.gov/medlineplus/news/fullstory_133479.html
Caring.com,
www.caring.com/articles/exercise-and-sleep
WebMD,
www.webmd.com/sleep-disorders/features/do-seniors-need-less-sleep
Helpguide.org,
www.helpguide.org/life/sleep_aging.htm
