Insomnia in an aging population
In today's fast-paced, stress-filled world, our ability to get adequate sleep is taking a big hit. According to the National Sleep Foundation, 60% of American adults experience sleep problems. What is worrisome about these statistics is that sleep deprivation can lead to major problems, including frustration, anger, stress, obesity, and even serious traffic accidents. Then there are the medical complications of not getting enough sleep. Lack of sleep can have a detrimental effect on our immune system, which defends us from disease, says Michael Thorpy, MD., director of the Sleep-Wake at Montefiore Medical Center in the Bronx, NY. According to Dr Thorpy, "Studies demonstrated that if you wake up at 3 a.m. and do not return to sleep, your immune cells weaken for the next 24 hours. After a full night of sound sleep, your disease fighting abilities are recharged."
Interestingly, studies indicate that a lack of sleep produces an effect close to being intoxicated, producing the same drowsiness as the legal limit of drinking. That means that people may have a greater risk of accidents when sleep deprived.
Some leading health officials believe that sleep disorders are the nation's leading medical problem. Research shows that the majority of adults need eight hours of sleep in order to achieve optimum daytime alertness and performance; some people may need nine to ten hours of sleep per night to feel fully rested and others may only need six to seven hours of sleep per night. It is very individual for each person how long they need to sleep. The most important part is to wake up feeling rested.
Inadequate sleep (less than normal for you), even just one night can have a negative effect on mood and emotions, memory and concentration, ability to make good decisions and other cognitive functions, and such physical effects as increasing the sensitivity to pain. Cumulative sleep loss over many nights creates much more adverse effects. Feeling short-tempered, negative or down, depressed, anxious or upset, are all more likely to occur when someone hasn't had enough sleep. Most people will make the observation, asking you, didn't sleep well last night?
The most common complaint, according to the American Academy of Sleep Medicine (AASM), is insomnia. It is the most common sleep disorder, affecting one in three people in their lifetimes. AASM describes insomnia as the inability to sleep, or abnormal wakefulness, usually resulting from an underlying condition or cause. It can be related to medical or psychological conditions as well. AASM notes that individuals suffering from insomnia experience a range of symptoms such as difficulty falling asleep, waking up frequently and trouble falling back to sleep, waking too early in the morning, and not feeling refreshed after sleeping.
There are four stages of sleep. The most important one is REM sleep (Rapid Eye Movement). This is the dream stage and the deepest part of our sleep patterns. Most adults' REM sleep happens four to five times per night at 90-110 minute intervals. As one ages these REM patterns of sleep lessen to about two to three per night which truly affects our night sleep over the aging cycle. Also, adding to this process is the early sleep-wake pattern, which means that as one ages one goes to bed earlier and gets up earlier. This isn't always true for those who get up throughout the night, they will perhaps sleep in. Along with these reasons for sleep changes one must remember that our medical conditions and psychological stressors add to the struggle of sleeping sound.
Sleep tips
- Provide a comfortable, safe, quiet, dark area.
- Follow a routine: relaxation tape, hot tub or shower, light reading, prayer/meditation.
- Routine hours for sleep, for example go to bed at 11:00 get up by 7:00. Don't oversleep.
- Avoid alcohol, caffeine and stimulants such as chocolate and sugary snacks at least three hours before bedtime.
- Avoid over stimulation: violent movies, computer/games, the news, strenuous exercise, arguments, and disturbing topics.
- Only use the bed for sleep and sex.
- If you haven't fallen asleep after 15 minutes get up and have some warm milk or try a relaxation tape.
- If you have trouble falling asleep, trying to stay awake can have the opposite effect and actually make you sleepier.
- Experiment with going to bed later or earlier to see if you can change your own sleep pattern.
- Avoid daily naps unless recommended by your doctor. If you do nap, do so for no longer than a half hour.
- If you are easily awakened by noises, run a fan or humidifier or wear ear plugs.
- Make sure you are taking your medications at the right time of day. Often people take medications that make them sleepy in the morning. MAKE SURE TO ASK YOUR PRESCRIBER OR PHARMACIST WHEN THE BEST TIME IS TO TAKE THIS MEDICATION.
For more information read Elderly Insomnia: Causes & Treatment on a Place for Mom: Connecting Families to Senior Living
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