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Aging News & Information
Advice for Senior Citizens on Finding a Good Night's
Sleep
So many senior
citizens complain of sleep problems that it has become associated with
natural aging. Research finds, however, that sleep problems grow with
the accumulation of illnesses, not years.
By
National Institute on Aging
 September
18, 2006 - Since he retired, Edward dreads going to bed at night. He’s
afraid that when he turns off his light he will just lie there with his
eyes open and his mind racing. “How can I break this cycle?” he asks.
“I’m so tired – I need to get some sleep.”
Just like Edward, you want a good night’s rest.
Getting enough sleep helps you stay healthy and alert. But 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.
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Aging News & Information |
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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
● 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
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Why You Can't Sleep |
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In the 2003 poll, the National Sleep Foundation found about two-thirds of older
adults (67%) report experiencing one or more of the following symptoms
of a sleep problem at least a few nights a week:
>
difficulty falling asleep
>
waking a lot during the night
>
waking up early and not being able to get back to
sleep
>
waking up feeling unrefreshed
>
snoring
>
pauses in breathing
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unpleasant feelings in their legs
In spite of the abundance of these sleep complaints, only
a small fraction (one out of eight) say that they have been diagnosed
with a sleep disorder and fewer are treated.
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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.
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More on the Age Page at the National Institute on Aging – click.
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Tips for a Good Night's Sleep |
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 Adapted from "When You Can't Sleep: The ABCs of
ZZZs," by the National Sleep Foundation.
● Set a schedule:
Go to bed at a set time each night and get up at the same time each
morning. Disrupting this schedule may lead to insomnia. "Sleeping in" on
weekends also makes it harder to wake up early on Monday morning because
it re-sets your sleep cycles for a later awakening.
● Exercise:
Try to exercise 20 to 30 minutes a day. Daily exercise often helps
people sleep, although a workout soon before bedtime may interfere with
sleep. For maximum benefit, try to get your exercise about 5 to 6 hours
before going to bed.
● Avoid caffeine, nicotine, and alcohol:
Avoid drinks that contain caffeine, which acts as a stimulant and keeps
people awake. Sources of caffeine include coffee, chocolate, soft
drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers
tend to sleep very lightly and often wake up in the early morning due to
nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and
keeps them in the lighter stages of sleep.
● Relax before bed:
A warm bath, reading, or another relaxing routine can make it easier to
fall sleep. You can train yourself to associate certain restful
activities with sleep and make them part of your bedtime ritual.
● Sleep until sunlight:
If possible, wake up with the sun, or use very bright lights in the
morning. Sunlight helps the body’s internal biological clock reset
itself each day. Sleep experts recommend exposure to an hour of morning
sunlight for people having problems falling asleep.
● Don’t lie in bed awake:
If you can’t get to sleep, don’t just lie in bed. Do something else,
like reading, watching television, or listening to music, until you feel
tired. The anxiety of being unable to fall asleep can actually
contribute to insomnia.
● Control your room temperature:
Maintain a comfortable temperature in the bedroom. Extreme temperatures
may disrupt sleep or prevent you from falling asleep.
● See a doctor if your sleeping problem
continues:
If you have trouble falling asleep night after night, or if you always
feel tired the next day, then you may have a sleep disorder and should
see a physician. Your primary care physician may be able to help you; if
not, you can probably find a sleep specialist at a major hospital near
you. Most sleep disorders can be treated effectively, so you can finally
get that good night’s sleep you need.
Click
to National Sleep Foundation. |
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For more Information
For general information about sleep, contact the
following organizations:
● National Heart, Lung, and Blood Institute
Health Information Center
P.O. Box 30105
Bethesda, MD 20824-0105
301-592-8573
www.nhlbi.nih.gov
● National Institute on Neurological
Disorders and Stroke
P.O. Box 5801
Bethesda, MD 20824
800-352-9424 (toll-free)
301-468-5981 (TTY)
www.ninds.nih.gov
● American Insomnia Association
One Westbrook Corporate Center, Suite 920
Westchester, IL 60154
708-492-0939
www.americaninsomniaassociation.org
● American Sleep Apnea Association
1424 K Street, NW
Suite 302
Washington, DC 20005
202-293-3650
www.sleepapnea.org
● Better Sleep Council
501 Wythe Street
Alexandria, VA 22314
703-683-8371
www.bettersleep.org
● National Sleep Foundation
1522 K Street, NW
Suite 500
Washington, DC 20005-1253
202-347-3471
www.sleepfoundation.org
● Restless Legs Syndrome Foundation
819 Second Street, SW
Rochester, MN 55902
507-287-6465
www.rls.org
For more information on health and aging,
contact:
The National Institute on Aging Information
Center
P.O. Box 8057
Gaithersburg, MD 20898-8057
800-222-2225 (toll-free)
800-222-4225 (TTY toll-free)
To order publications (in English or Spanish) or sign up for regular
email alerts, visit:
www.nia.nih.gov/HealthInformation.
>> Visit NIHSeniorHealth.gov (www.nihseniorhealth.gov),
a senior-friendly website from the National Institute on Aging and the
National Library of Medicine. This simple-to-use website features
popular health topics for older adults, including information on using
medicines safely. It has large type and a “talking” function that reads
the text aloud.
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