As we age, our sleeping patterns change, and some older adults don't get as much sleep at night as they need. Sleep disorders such as restless leg syndrome and sleep apnea, in addition to pain and medications, can make it difficult for seniors to sleep, leading to drowsiness during the day, according to an article in "American Family Physician."
Sleep Schedule
To maintain a regular sleeping schedule, resist the urge to stay up later or sleep in on weekends, as this can throw off the body's rhythm and make it difficult to resume a regular sleep pattern.
If you're unable to fall asleep within 20 minutes of going to bed, get up and perform a relaxing activity, such as reading or watching television, until you feel sleepy. Lying in bed worrying about being unable to fall asleep can add to your insomnia.
Daytime naps can affect your nighttime sleep if they last too long or occur too close to your normal bedtime. However, a 15- to 30-minute nap in the afternoon may prove refreshing if you're feeling tired during the day, reports the National Sleep Foundation. If these brief naps are disrupting your nighttime sleep, though, try to do without them.
Movement Disorders
Restless leg syndrome and periodic limb movement disorder occur more frequently in middle and old age, according to the Merck Manual of Medical Information. Restless leg syndrome causes unpleasant sensations, such as tingling or itching in the legs, and can make it difficult to relax enough to fall asleep. Exercise or a soak in a warm bath may relieve the symptoms of RLS.
In periodic limb movement disorder, the sleeper's limbs involuntarily twitch during the night. Avoiding stimulants, such as caffeine, may reduce the incidence of both RLS and PLMD, but your doctor may prescribe a medication to help with these movement disorders.
Sleep Apnea
Sleep apnea, where the sleeper temporarily stops breathing for 10 seconds or longer, is a potentially serious condition that tends to worsen with age, according to the National Sleep Foundation. Symptoms of sleep apnea include loud snoring and choking or gasping while asleep, and you should speak to your doctor if you notice these symptoms. Weight is a contributing factor in sleep apnea, and weight loss may help alleviate the incidents. Your doctor may recommend a continuous positive airway pressure device, or CPAP, which is a mask placed over the face that can help to keep the airway open.
Medications
Prescription medications used to treat health conditions can contribute to sleep difficulties. Your doctor can help you determine whether your medications contain stimulants, and you may be able to reduce their effects by switching medications, taking a lower dose or changing the time of day at which you take them. However, you shouldn't alter your medication regimen unless your doctor instructs you to do so.
Exercise and Sunlight
Regular exercise may help you to fall and stay asleep. A lack of exercise can lead to constant feelings of fatigue, or, conversely, to never feeling tired enough. The National Institute of Neurological Disorders and Stroke recommends at least 20 to 30 minutes of exercise a day, but this exercise should occur in the morning or afternoon, at least six hours before bedtime.
The NINDS suggests that spending an hour a day in sunlight can help people who have difficulty falling asleep. Outdoor activities such as walking, biking, gardening and playing golf can provide the body with its sleep and sunlight needs at the same time.
References
- American Academy of Family Physicians: Sleep Problems in the Elderly
- National Institute on Aging: Age Page: A Good Night's Sleep
- National Sleep Foundation: Aging and Sleep—Coping
- National Institute of Neurological Disorders and Stroke: Brain Basics: Understanding Sleep
- Helpguide.org: Sleeping Well as You Age
