Nothing makes you feel as refreshed as a good night’s sleep. How unfortunate, then, that good sleep–dare we say great sleep– becomes elusive as we age. Everyone yearns for that deep, satisfying sleep that renders you oblivious to all life throws at you. But how can you achieve this critically restorative sleep in today’s hectic world?
\nIn this two-part series we will differentiate normal sleep changes that are common with aging from abnormal symptoms more suggestive of true sleep dysfunction. The first part of this series will help you to determine if your sleep challenges are normal or abnormal. The second part of this series will look at treatments for improving disruptive sleep.<\/p>\n
Why sleep is so important:<\/strong> Too little sleep contributes to:<\/strong> As we age, sleep architecture becomes somewhat modified. Our ability to experience deep slow wave sleep is challenged and, when achieved, is substantially shorter in duration than in earlier years. From the 12 hours of an infant (think: sleep like a baby) to a measly 6-7 hours in our senior years: this is somewhat natural. What is most concerning are those sleep changes that leave seniors with daytime exhaustion along with various types of disturbed and disrupted sleep.<\/p>\n Normal Sleep Changes Related to Aging:<\/strong> Sleep Problems NOT Associated With Aging (Abnormal)<\/strong> If you have any of the symptoms from the second list, you may be dealing with some genuine sleep problems caused by more than the natural aging process.<\/p>\n Common Causes of Sleep Problems in Older Adults Include:<\/strong> References: Nothing makes you feel as refreshed as a good night’s sleep. How unfortunate, then, that good sleep–dare we say great sleep– becomes elusive as we age. Everyone yearns for that deep, satisfying sleep that renders you oblivious to all life throws at you. 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\n\u2022 Improves memory and concentration
\n\u2022 Repairs daily cell damage in the body
\n\u2022 Renews the immune system to fight disease<\/p>\n
\n\u2022 Depression
\n\u2022 Excessive daytime sleepiness
\n\u2022 Decreased ability to focus which may lead to increased accidents
\n\u2022 Increased pain sensitivity
\n\u2022 Increased cardiovascular disease risk
\n\u2022 Increased risk of breast cancer
\n\u2022 Increased risk of diabetes
\n\u2022 Increased body weight<\/p>\n
\n\u2022 Sleeping is more fragmented
\n\u2022 Waking more often throughout the night
\n\u2022 Becoming sleepy earlier in the evening
\n\u2022 Waking earlier in the morning
\n\u2022 Finding daytime naps necessary<\/p>\n
\n\u2022 Difficulty falling asleep even when tired
\n\u2022 Trouble getting back to sleep if awakened
\n\u2022 Daytime irritability or sleepiness
\n\u2022 Difficulty staying awake when sitting still, driving, watching tv, reading
\n\u2022 Waking up not feeling refreshed
\n\u2022 Trouble controlling emotions
\n\u2022 Using sleeping aids or alcohol to fall asleep
\n\u2022 Difficulty concentrating during the day<\/p>\n
\n\u2022 Psychological Stress – Any significant life change (death of family member, move to a new home) may cause stress that keeps you awake.
\n\u2022 Psychological Disorders- Sadness and anxiety robs you of restorative sleep and may lead to more depression and anxiety.
\n\u2022 Sleep Disorders- Restless Leg Syndrome (RLS) and abnormal sleep breathing such as snoring and apnea can lead to fragmented sleep.
\n\u2022 Medications- Drugs and their side effects can impair sleep. Diuretics taken later in the day cause you to need to use the bathroom throughout the night. Some blood pressure medications and thyroid medicines can cause insomnia.
\n\u2022 Exercise- Lack of exercise means you may never feel sleepy or feel sleepy all the time. Exercise is important, but done too late in the day may contribute to sleep problems.
\n\u2022 Pain or medical conditions- Alzheimer’s, arthritis, asthma, osteoporosis, heartburn, menopause, diabetes may all impair sleep.
\n\u2022 Poor sleep habits- Using alcohol before bedtime, irregular bedtimes and wake times, sleeping with the computer or T.V. on can all add to sleep difficulties.
\n\u2022 Learned Response- Believe it or not, what may have begun as a legitimate cause for poor sleep (emotional trauma), may cause you to lie in bed trying to force sleep. Eventually, the body learns to assimilate this new norm (not sleeping) as a learned response that can last long past the initial trauma and emotional recovery.\u200b
\n\u200b
\nCheck back next month for details on how to improve your sleep hygiene.<\/p>\n
\n1. Udesky, Laurie, Better Sleep for Seniors, Retrieved from https:\/\/www.caring.com
\n2. How to Sleep Well as You Age, Retrieved from http:\/\/www.helpguide.org<\/p>\n","protected":false},"excerpt":{"rendered":"