Seniors and Sleep

Our ability to sleep soundly peaks fairly early in life, between the ages of 12 and 15. After our teenage years, the ability to sleep soundly begins a gradual decline. Poor sleep is especially significant in the aging population.

Once we reach age 60, we sleep less in one session than we did while younger because our bodies are less able to maintain sleep for a relatively lengthy period. In particular, deep sleep suffers.

Sleep problems in the aging population often are made worse by factors that include illness and pain; stress over illness or loss of a loved one; depression; certain medications; eating too close to bedtime; consumption of alcohol and caffeine; and restless legs syndrome. Some older adults develop sleep apnea. They awaken very briefly up to 150 times a night, yet they do not recall these interruptions in sleep. What they will notice is that they feel tired the next day; some people will doze off or even fall asleep at inappropriate times.

Pain syndromes and illness that causes pain and discomfort frequently interrupt sleep in older adults. Pain and stiffness from arthritis, for instance, can make falling asleep difficult and also can cause people to awaken during the night and then have trouble falling back to sleep. When this problem is persistent, it can cause some people to fall asleep during the day at inappropriate or even dangerous times, such as while driving.

What to Do

To keep sleep problems to a minimum, try to keep sleep patterns consistent, going to bed and awakening about the same time each night and day. Get some sun each day by going outside (or sitting by a window). Regular exercise also can help you sleep better. Minimize exposure to loud sounds at bedtime and keep the bedroom at a temperature that is neither hot nor cold. Use the bed for sleeping or sex. Doing other activities in bed, such as reading or doing crossword puzzles makes it hard for your body to know when it is supposed to sleep.  

If the cause of poor sleep and tiredness is apparent, talk to your health care provider. If you're not sure of the cause of sleep problems but realize that lack of sleep if interfering with your daily life, talk to your provider. Also talk to your provider if sleep problems persistent for more than a month; don't assume sleep problems are related to your age. If illness and pain keep you from sleeping, talk to your health care provider.

Use Medicine Effectively

Avoid taking over-the-counter sleeping medication to help you fall asleep at night and then drinking caffeinated coffee the next day to wake yourself up. Keep in mind that a number of medications used to treat depression, colds and allergies can interfere with sleep.

Self-care Steps for Seniors and sleep

• Watch what you eat and drink. Avoid caffeine before bedtime, if you are having trouble sleeping give up all caffeine.  A good snack before bed would be a warm, non-caffeinated beverage and a few crackers. Avoid a large meal just before bedtime.

• Alcohol and cigarettes will not help you sleep. Even small amounts of alcohol can make sleep more difficult. Alcohol may induce the rapid onset of sleep but as the alcohol wears off in a few hours the sleep is disturbed.  Nicotine is a stimulant.

• Make sure your bedroom feels safe and comfortable. The room should be dark, well ventilated and as quiet as possible.

• Avoid temperature extremes in the bedroom.

• Try to avoid napping during the day and early evening .

• Get exposure to sunlight.

• Get regular exercise.

• Avoid over-the-counter sleep medications