Sleep requirements for Seniors

Sleep is an elusive state for the elderly. In fact, 12 to 25 percent of healthy elderly report sleeping problems. As the body ages, different sleep requirements apply. Younger persons need about 8 hours on the average, but older persons may need less, as little as an average of 6 1/2 hours. Younger people wake less at night and remain awake for shorter periods of time when wakened. Older adults do not experience as much deep sleep and sleep less overall. Younger persons generally complain of initiating sleep, while older persons generally complain about maintaining sleep.

Here are some tips for getting into good habits that can promote a good night's rest.

Since alcohol suppresses a hormone that helps regulate sleep, reduce or eliminate it as a remedy for sleeplessness. Stop drinking alcohol several hours before going to bed for the night.

Even though coffee may have never bothered you when you were younger, its effects may change as you age. Stop drinking caffeinated drinks early in the day, or change to tea as a substitute for coffee.

Save some energy and promote a sound night's sleep by turning down the heat at night. The National Sleep Foundation recommends keeping your bedroom temperature between 54 and 75 degrees F at night.

Avoid eating just before bedtime. Some experts recommend your last meal should be at least 3 to 5 hours before retiring.

If you need an excuse not to exercise, use it before bedtime. Try exercising in the early hours after you wake up (and the rest of the household is still sleeping).

Preparation for bed is a time to be a little obsessive. Establish a routine before bedtime that gets you in the mood to go to bed: reading, watching a little (relaxing) TV, brushing your teeth or any repetitive things that alert your body bedtime is approaching. Listen to relaxation tapes or relaxing music once you get into bed.

One of the most important things you can do for yourself is to form a regular schedule for sleeping and waking that rarely varies. Get your body used to a predictable schedule and stick to it.

If you need a nap, take a short one--a restorative 20 to 30 minutes might be the best. Don't take a nap in the evening or near to your regular bed time. Sometimes, a lowered activity level or health problems lead to napping, which in turn can lead to nighttime sleep disturbance.

If you suspect sleep apnea or any sleep-related movement disorder, such as restless leg syndrome, or another primary sleep disturbance, a sleep study may be helpful. Keep a diary of your sleep patterns and take it to your health care provider when you visit in case testing is needed.