Having trouble sleeping? These tips will help you overcome insomnia and other age-related sleep problems.
As we age, we often experience normal changes in the way we sleep, such as going to bed early, waking early, or having less deep sleep. However, restless sleep, waking up every day, and other symptoms of insomnia are not a normal part of aging. Sleep is just as important to your physical and mental health as it was when you were younger.
Getting a good night's sleep helps improve concentration and memory formation, allows your body to repair any cellular damage that occurs during the day, and refreshes your immune system, which helps prevent disease. Older adults who don't sleep well are more likely to suffer from depression, attention and memory problems, excessive daytime sleepiness, and experience more nighttime falls. Sleep deprivation can also lead to serious health problems, including an increased risk of cardiovascular disease, diabetes, weight problems, and breast cancer in women.
In order to improve the quality of your sleep, it is important to understand the underlying causes of sleep problems. The following tips can help you identify and overcome age-related sleep problems, get a good night's sleep, and improve your quality of waking life.
How many hours of sleep do older adults need?
While everyone's sleep requirements vary, most healthy adults need between 7.5 and 9 hours of sleep per night. However, how you feel in the morning is more important than a specific number of hours. Waking up frequently during the day without rest or feeling tired is the best indicator that you're not getting enough sleep.
As you age, your body produces lower levels of growth hormone, so your slow or deep sleep (a particularly refreshing part of your sleep cycle) may decrease. When this happens, you produce less melatonin, which means you typically experience more fragmented sleep and wake up more frequently during the night. As a result, many of us see ourselves as "light sleepers" as we age. You can also:
In most cases, this change in sleep is normal and does not indicate a sleep problem.
Non-age-related sleep problems
Occasional sleep problems are common at any age. However, if you experience any of the following symptoms on a regular basis, you may be treating a sleep disorder:
Many cases of insomnia or difficulty sleeping are caused by underlying but curable causes. By identifying all possible causes, you can adjust your treatment accordingly.
Common Causes of Insomnia and Sleep Problems in Older Adults
Unhealthy Sleep Habits and Sleep Environment. These include irregular sleep schedules, drinking alcohol before bedtime and falling asleep with the TV on. Make sure your room is comfortable, dark and quiet, and that your bedtime is conducive to sleep.
Pain or medical conditions. Health conditions such as frequent need to urinate, pain, arthritis, asthma, diabetes, osteoporosis, nighttime heartburn, and Alzheimer's disease can interfere with sleep. Talk to your doctor to address any medical concerns.
Menopause and post-menopause. During menopause, many women find that hot flashes and night sweats interfere with sleep. Even after menopause, sleep problems may continue. Improving your daytime habits, especially diet and exercise, can help.
Medications. Older people tend to take more medications than younger people, and the combination of medications and their side effects can impair sleep. Your doctor may be able to make changes to your medications to improve sleep.
Lack of exercise. If you are sedentary, you may never feel sleepy or stay sleepy. Regular aerobic exercise during the day can promote good sleep.
Improve your mood. Major life changes, such as retirement, the death of a loved one or moving away from home, can cause stress. There's nothing better than finding someone you can talk to face-to-face to improve your mood.
Lack of social engagement. Social activities, family and work can keep your activity level up and ready for a good night's sleep. If you're retired, try volunteering, joining a seniors' group, or taking an adult education class.
Sleep disorders. Restless Lower Limb Syndrome (RLS) and sleep breathing disorders (such as hitting and sleep apnea) are more common in older adults.
Lack of sunlight. Bright sunlight helps regulate melatonin and your sleep-wake cycle. Get at least two hours of sunlight a day. Keep your shade on during the day or use a light therapy box.
In many cases, you can improve your sleep by addressing emotional issues, enhancing your sleep environment, and choosing healthy habits during the day. However, since everyone is different, it may take some experimentation to find the specific changes that will best improve your sleep.
Encourage better sleep at night
Naturally increase your melatonin levels. Artificial lighting at night can suppress your body's production of melatonin, which makes you drowsy. Use low-power light bulbs in a safe place and power down your TV and computer at least an hour before bedtime.
Don't read from a backlit device, such as an iPad, at night. If reading from a portable electronic device, use an e-reader that requires an additional light source.
Make sure your bedroom is quiet, dark and cool, and that your bed is comfortable. As we age, we often become more sensitive to noise, and light and heat can also cause sleep problems. Using a sound machine, earplugs or a sleep mask can help.
Use the bedroom for sleep and sex only. By not working, watching TV or using a computer in bed, your brain associates the bedroom with sleep and sex.
Move the bedroom clock out of view. The light may disrupt your sleep and anxiously wait a few minutes, a surefire way to lose sleep.
Keep a regular bedtime to improve sleep
Keep a consistent sleep schedule. Go to bed at the same time every day, even waking up on weekends.
Ban snoring. If snoring is keeping you up, try earplugs, a white noise machine, or a separate bedroom.
Get an early night. Adjust your bedtime to fit the time you go to bed, even if it's earlier than before.
Develop soothing bedtime habits. Taking a bath, playing music, or practicing relaxation techniques (such as progressive muscle relaxation, mindfulness meditation, or deep breathing) can help you unwind before bed.
Limit sleep aids and sleeping pills. Many sleep aids have side effects and are not suitable for long-term use. Sleeping pills do not address the cause of insomnia and can even worsen the condition in the long run.
Combine sex and sleep. Sex and physical intimacy (such as cuddling) can lead to restful sleep.
How to hit the naps
If you don't take full naps throughout the day, napping may energize you to function fully for the rest of the day. Try it and see if it helps.
Some tips for napping:
Diet and exercise are two daytime habits that affect sleep. In addition to eating a sleep-friendly diet during the day, it's especially important to watch your body's nutrition in the hours leading up to bedtime.
Diet tips for better sleep
Limit caffeine every night. Stay away from coffee, tea, soda, and chocolate one night.
Avoid alcohol before bed. Alcohol may seem to make you drowsy, but it can actually disrupt your sleep.
Satisfy your hunger before bed. Eat a snack, such as low-sugar cereal, yogurt, or warm milk.
Cut back on sugary foods. Eating a diet high in sugar and refined carbohydrates, such as white bread, white rice, pasta, and French fries, can cause wakefulness at night and take you out of the deep, restorative stages of sleep.
Avoid large meals or spicy foods before bed. Large or spicy foods can cause indigestion or discomfort. Try eating a modest dinner at least 3 hours before bedtime.
Reduce fluid intake before sleep. Limit what you drink in the hour and a half before bedtime to limit how often you wake up in the night to use the restroom.
Exercise to overcome sleep problems
Exercise (especially aerobic exercise) releases chemicals in the body that promote sleep. Even if you have mobility issues, there are countless activities you can do to prepare for a good night's sleep. But be sure to check with your doctor before starting any new fitness program.
Try:
Swimming/water sports. Lap swimming is a gentle way to work out and is great for sore joints or weak muscles. Many community and YMCA pools have swimming programs for seniors as well as aquatic exercise classes.
Dance. If you like music, dance or take dance lessons. Dance classes are also a great way to expand your social network.
Lawn bowling, bocce ball or bocce games. These ball games are a gentle way to exercise. The more you walk and the faster your pace, the more cardio you will experience.
Play golf. Golf is another sport that doesn't require strenuous exercise. Walking can increase aerobic activity, and taking a lesson with a friend can improve your mood.
Bike or run. If you are in good shape, you can run and bike until later in life. Both can be done outdoors or on a stationary bike or treadmill.
Aerobic exercise helps older adults sleep better
A Northwestern University study found that aerobic exercise had the greatest improvement in sleep quality, including sleep duration, for middle-aged and older adults diagnosed with insomnia.
Stress and anxiety accumulated during the day can also interfere with sleep at night. It is important to learn how to get rid of thoughts and worries at bedtime.
Getting back to sleep at night
As you get older, it's common to wake up more during the night. However, if you have trouble falling asleep, the following tips may help:
Don't stress out Emphasizing the fact that you can't fall back asleep only encourages the body to stay awake. Try to keep your mind clear instead of focusing on what your body is feeling and sensing.
Aim for relaxation, not sleep. Without getting out of bed, try relaxation techniques such as deep breathing or meditation. Relaxation is not a substitute for sleep, but it can still help rejuvenate the body.
Do a quiet, non-stimulating activity. If you've been awake for more than 20 minutes, get up and do something stimulating, like reading a book. But keep the light dim and avoid blocking screens.
Delay worrying. If you wake up in the night feeling a little restless, make a short note on a piece of paper and postpone worrying about the issue until the next day to make it easier to resolve.
If your attempts to solve your sleep problem on your own are unsuccessful, keep a sleep diary and give it to your doctor. Write down when you use alcohol, caffeine, and nicotine, and note medications, exercise, lifestyle changes, and recent stress. Your doctor may then refer you to a sleep specialist or cognitive behavioral therapist for further treatment, especially if insomnia is seriously affecting your mood and health.
While sleeping pills and sleep aids may be effective in small amounts in short-term situations (such as recovering from a medical procedure), they are not a cure for your insomnia. In fact, they can actually worsen insomnia in the long run.
Cognitive behavioral therapy (CBT) is a type of psychotherapy that treats sleep problems by addressing the negative thoughts, worries, and behaviors that keep you awake at night. A Harvard Medical School study found that CBT is more effective than prescription sleep medication for treating chronic insomnia - but without the risks or side effects.CBT can be done individually, in groups or even online.