At any given time up to 50% of people over 65 are suffering from chronic sleep disorders. Whether it is the inability to fall asleep, restless sleep, waking during sleep, or shortened sleep seniors experience more than their share of sleep related complaints. The simplistic reason often given to pacify sleep disorder sufferers is that we require less sleep as we age. However that is untrue.
Sleep disorders exacerbate other problems and impact our quality of life. Fatigue can lead to falls, decreased alertness, cognitive impairment and may result in mistaken assumptions of early dementia symptoms. Preexisting hypertension can escalate resulting in increased stress to the cardiovascular system, pulmonary system and central nervous system. Depression may cause sleeplessness and may be worsened by sleeplessness.
As we age decreased levels of the chemicals that regulate sleep/wake cycles result in less stage 4 (REM or Rapid Eye Movement) sleep. This reduction in our ability to achieve restful sleep may be escalated inability to sleep due to pain, medication side effects, or depression or because of symptoms relating to heart disease, gastrointestinal disease, prostate disease, and pulmonary disease which may interfere with sleep.
Psychosocial factors may impede restful sleep. Caffeine, alcohol, mid-day siestas, or loss a partner may make healthy night time sleep more difficult. Fear, anxiety, lack of healthy social relationships and decreased physical activity may hinder sleep.
Sleep disorders that are of even greater concern include sleep apnea where breathing may stop momentarily jarring the person into wakefulness hundreds of times a night or restless leg syndrome where the urge to keep legs moving may be disruptive to individuals and partners alike.
Understanding the source and severity of one’s sleep disorders is an important step in addressing the problem. Unfortunately, too often a prescription may be given as treatment where addressing the underlying cause would be more effective. Medications of this nature are habit forming and should be used with caution – usually only as a short term solution. Speak to your physician or a sleep specialist. There are some strategies that can increase your ability to get restful sleep. Learning to use these effectively may be the answer to returning to peaceful slumber.
Ten Tips for a Good Night’s Sleep:
- Avoid alcohol and caffeine after 6PM. Alcohol may induce sleep but quickly converts into a stimulant. Caffeine, perhaps North America’s most widely consumed socially acceptable addiction, is a stimulant and should be avoided at least 6 hours prior to bedtime.
- Do not sleep in the same room as you work on the computer or watch TV. Having clear boundaries to define your sleeping environment make it less likely that preoccupations or diversions will interrupt your ability to let go.
- Develop healthy sleep hygiene. Go to bed at the same time and get up at the same time every day. This establishes the bodies’ natural rhythms and helps the body recognize this is time to sleep.
- Communicate your personal sleep needs with your partner. If you are living where other people have different schedules use earplugs if it isn’t possible to coordinate sleep routines.
- Do not eat spicy food within 4 – 6 hours of bedtime. This will reduce problems relating to digestive disturbances, whether or not they are severe enough to be recognized as interfering with your sleep.
- Do not exercise during the two hours prior to bedtime. An exercise routine is healthy and can be an important factor in improving your ability to sleep, however exercise in the hours immediately prior to bedtime results in an escalation in adrenalin and hinders sleep.
- Schedule your worry time for some other time – disallow yourself any worry time at bedtime. If you are worrying while you are attempting to go to sleep, it is far more likely that your dreams will reinforce your worries. Our dream state is strongly influenced by our pre-sleep thoughts. Consciously make it a habit to clear your mind. Use progressive relaxation, or meditation to free your mind of preoccupying thoughts.
- Cut out all daytime napping. Yes, if you have developed a habit of napping during the day it will be difficult at first. It is like having jet-lag. However, the pay-off will be better sleep at night.
- Do not lay in bed and toss and turn. If you waken during the night and remain awake more than 15-20 minutes, get up for 20 – 30 minutes and read a boring book, watch a boring TV show or engage in relaxing activities. Then return to bed, confidently believing you will be able to return to sleep. There is nothing that is more counterproductive than laying there playing a mental self-talk tape saying “I can’t sleep. I can’t sleep.” Of course, you can’t sleep, if you are thinking you can’t.
- Comfort, comfort, comfort. Have a comfortable bed with comfortable bedding. Create good air circulation, and a comfortable room temperature. Start your sleep by getting into your favorite sleeping position.
For more information about sleeping, medical and natural sleep aids visit www.best-sleepaid.com
