A Good Night's Sleep
Many retirees dread
going to bed at night because of the fear of when the lights are turned
off they may just lie there with eyes open and minds racing... Wanting a
good nights sleep and getting it is always easy. Many
older people don’t sleep well. If you’re always sleepy, it may be time to
see a doctor. You shouldn’t wake up every day feeling tired.
Sleep and
Aging
Older adults need about the same amount of sleep as young adults –
between 7 - 9 hours each night. But older people tend to go to sleep
earlier and get up earlier than they did when they were younger. And they
may nap more during the day. If you sleep too much during the day, it may
be hard to fall asleep at night. Also, feeling sick or being in pain can
make it hard to sleep. If you don’t get a good night’s sleep, the next day
you may be, Irritable, … forgetful, … depressed, … and likely to have
more falls or accidents
There are two kinds of sleep – REM (rapid eye
movement) sleep and non-REM sleep. We dream mostly during REM sleep, and
have the deepest sleep during non-REM sleep. As people get older, they
spend less time in deep sleep, which may be why older people are often
light sleepers.
Insomnia
Insomnia is the most common sleep problem in
adults age 60 and older. People with insomnia have trouble falling and
staying asleep. Insomnia can last for days, months or even years. If
you’re having trouble sleeping, you may:
take a long
time to fall asleep
wake up many
times in the night
wake up early
and be unable to get back to sleep
wake up tired
There are many causes of insomnia. Some of
them you can control, but others you can’t. Insomnia may be a sign of
other problems. If you are excited about a new activity or worrying over
your bills, you may have trouble sleeping. Sometimes insomnia is a side
effect of a medication or an illness. Often, being unable to sleep becomes
a habit. Some people worry about not sleeping even before they get into
bed. Worrying doesn’t help, and it may make insomnia worse.
Older adults who have trouble sleeping may
have memory problems, be depressed, have more nighttime falls, use more
over-the-counter sleep aids, or feel very sleepy during the day. Using
prescription medicines for a short time may help. But remember, these
medicines aren’t a cure for insomnia. You need to develop habits that will
help you get a good night’s sleep.
Sleep
Apnea
Sleep apnea is another serious sleeping
disorder. A person with sleep apnea pauses in his or her breathing while
sleeping. These pauses may happen many times during the night. Waking up
over and over each night makes you feel very tired the next day.
You may not even know you have sleep apnea.
But your loud snoring and gasping for air can keep other people awake.
Feeling sleepy during the day and being told you are snoring loudly at
night are signs that you may have sleep apnea.
If you think you have sleep apnea, see a
doctor who knows about sleep problems. Treatment may include learning to
sleep in a way that keeps your airways open. Sometimes a medical device
called Continuous Positive Air Pressure (CPAP), a dental device, or
surgery can help. If not treated, sleep apnea can lead to other problems
such as high blood pressure, stroke, or memory loss.
Movement
Disorders
Restless legs syndrome and periodic limb
movement disorder are common in older adults. Some people have both
problems. These movement disorders can rob you of needed sleep. People
with restless legs syndrome, or RLS, feel tingling, crawling, or pins and
needles in one or both legs. It’s worse at night. Moving the legs brings
some relief, at least for a short time. RLS tends to run in families. See
your doctor for more information about a new medicine called ropinirole to
treat RLS.
Periodic limb movement disorder, or PLMD,
causes people to jerk and kick their legs every 20 – 40 seconds during
sleep. Some people have hundreds of these movements each night, which may
result in loss of sleep and feeling tired and sleepy the next day.
Medication, warm baths, exercise, and learning to relax can help.
A Special
Problem -Alzheimer’s Disease and Sleep
Alzheimer’s disease often changes a person’s
sleeping habits. For example, some people with Alzheimer’s disease sleep
too much; others don’t sleep enough. Some people wake up many times during
the night; others wander or yell at night. The person with Alzheimer’s
disease isn’t the only one who loses sleep. Caregivers may have sleepless
nights, leaving them tired and out of sorts.
If you’re caring for a loved one with
Alzheimer’s disease, there are steps you can take to protect his or her
nighttime safety. Try the following:
Put a gate
across the stairs.
Make sure the
floor is clear of objects.
Lock up any
medicines.
Put grab bars
in the bathroom.
Put a
portable toilet in the bedroom.
Suggestions for a Good Night’s Sleep
Being older doesn’t mean you have to feel
tired all the time. There are many things you can do to help you get a
good night’s sleep. Here are some ideas.
Follow a
regular schedule. Go to sleep and get up at the same time each day, even
on weekends. Napping in the late afternoon or evening may keep you awake
at night.
Develop a
bedtime routine. About 30-45 minutes before bedtime do the same things
each night so your body will know that it’s time to sleep. Some people
watch television, read a book, listen to soothing music, or soak in a warm
bath.
Your bedroom
should be dark, not too hot or too cold, and as quiet as possible.
Be sure you
have a comfortable mattress, a pillow you like, and enough blankets for
the season.
Exercise at
regular times each day but not within 3 hours of your bedtime.
Make an
effort to get outside in the sunlight each day.
Be careful
about when and how much you eat. Large meals close to bedtime may keep you
awake, but a light snack in the evening can help you get a good night’s
sleep.
Stay away
from caffeine late in the day. Caffeine (found in coffee, tea, cola, and
hot chocolate) is a stimulant that can keep you awake.
Drink less
liquid in the evening. Waking up to go to the bathroom and turning on a
bright light breaks up your sleep.
Remember that
alcohol won’t help you sleep. Even small amounts make it harder to stay
asleep.
Use your
bedroom only for sleeping. After turning off the light give yourself about
15 minutes to fall asleep. If you’re still awake and not drowsy, get out
of bed. When you feel sleepy, go back to bed.
Safe
Sleeping
Try to set up a safe and restful place to
sleep. Make sure there are smoke alarms on each floor and lock up the
house before going to bed. Other ideas for a safe night’s sleep are:
Keep a
telephone with emergency phone numbers by your bed.
Have a good
lamp that turns on easily within reach.
Put a glass
of water next to the bed.
Use
nightlights in the bathroom and hall.
Don’t smoke,
especially in bed.
Remove area
rugs so you won’t trip if you get up in the middle of the night.
Don’t fall
asleep with a heating pad on; it may burn.
Sweet
dreams
There are some tricks to help you fall
asleep. You don’t really have to count sheep – just try counting slowly to
100. Some people find that playing mental games makes them sleepy. For
example, tell yourself it’s 5 minutes before you have to get up and you’re
just trying to get a few extra winks. Other people find that relaxing
their body puts them to sleep. You might start with your toes, and tell
yourself that your toes are relaxed and sleepy. Work your way up the rest
of the body saying the same words. You may drift off to sleep before
getting to the top of your head.
Sleep problems can cause you to feel bad, but there are changes you can
make to get a better night’s sleep. If you feel tired and unable to do the
things you usually do for more than 2-3 weeks, see a doctor.
Thanks to Karen Kolski,
the National Institute on Aging:
U. S. Department of Health and
Human Services for allowing us to use this information.
