1. It's Inevitable: Aging Changes Sleep
As much as you may want to fight it, getting older profoundly changes many of your bodily functions, including sleep. More than 50 percent of adults 65 and older report experiencing sleeping problems. The amount of sleep you require (7 to 9 hours a night) doesn't change, but sleep patterns are different. For many seniors, the problem is how to get a good night's sleep when sleeping is a challenge.
2. Some Old Habits Don't Die Hard
We tend to think as we age, we hold fast to old habits. Not so with sleep. In many cases, though, such habit changes aren't voluntary. As you age, you sleep less for a number of reasons: you have a harder time falling asleep, awaken during the night more often, and spend less time in deep sleep and dream sleep phases (stages three, four and REM). Studies show older people awaken on average three to four times a night. Such problems are physiological or environmental. As you age, you tend to nap more, you are more sedentary and you take more medications. Each of these factors changes sleep habits.
3. Do You Have a Sleep Disorder?
The most common sleep disorders among seniors are insomnia, sleep apnea or snoring and restless leg syndrome. Insomnia, which is characterized by trouble falling asleep, staying asleep and waking often, affects nearly half of those age 60 and older. Sleep apnea and snoring are sleep breathing disorders that make it extremely difficult to sleep without waking often. Restless leg syndrome (RLS) or periodic limb movement disorder (PLMD) cause a lot of movement during the night, prompting sleep disruptions.
4. Don't Underestimate a Good Night's Sleep
As you age, you might forget that sleep is as important to health as food and water. No matter your age, never underestimate the value of a good night's sleep. Sleep restores your body's energy and mental capacity. A lack of sleep affects your quality of life, and can cause memory and attention problems, depression or daytime drowsiness. These conditions can lead to falls and physical injury.
5. Sweet Dreams Are Within Reach
Keep a sleep journal to give your physician a thorough idea of the changes you experience with sleep and aging. Medication is an option, but many seniors have negative reactions to sleeping pills, such as dependence, addiction, toxicity, delirium or confusion. Before turning to medication, try such lifestyle changes such as exercising in the afternoon, reducing or eliminating daytime naps, going to bed at the same time every night, snacking lightly before bedtime and reducing caffeine intake 3 to 4 hours before bedtime.
