An average individual usually spends one-third of their lives sleeping, with that being the case, we should ideally be treasure troves of knowledge about this subject, however, science has been unable to even scratch the surface of this universal phenomena, our lack of understanding is to the extent, that we do not even know why we sleep. Physicians baffled, psychologists stumped, sleep scientists astonished.
The scientific study of sleep picked up pace in the 1960s and though we have been able to understand a few of processes and identify different types of sleep, we still know very little about it. As anybody who has ever experienced sleep deprivation would agree, this lack of knowledge in no way means that sleep is any less important.
With the rising cases of insomnia worldwide, we shall be spending the next two weeks discussing sleep on the blog. We plan to start off with the problems that can result in the lack of sleep or ‘insomnia’, if you are looking for a technical term. Week 2 shall be dedicated to improving our sleep patterns and getting a healthier sleep, which does not necessarily mean more sleep. And lastly, week 3 shall talk about something that has been stolen from us by this hyperactive, over-connected world, the afternoon nap.
We hope you enjoy our articles, just one small request, don’t go to sleep before you share your thoughts in the comments. Without further ado, the impact of ageing on sleep.
As we age we often experience normal changes in our sleeping patterns. We may become sleepy earlier, wake up earlier, or enjoy less deep sleep. Although these changes are a normal part of aging, disturbed sleep, waking up tired every day, and other symptoms of insomnia are not a normal part of aging. According to a survey conducted on 2332 aged people at an old age care facility, 17.4% of them were suffering from insomnia. However, sleep is just as important to our physical and emotional health over the age of 50 as it was when we were younger.
Causes, incidence, and risk factors
Sleeping problems are common in the elderly and an essential concern to deal with when it comes to elderly care. In general, older people require less sleep, and their sleep is less deep than that experienced by the young. Some causes or contributors to sleep disturbances in older adults include:
• A need to urinate frequently at night.
• Chronic pain caused by diseases such as arthritis.
• Chronic diseases such as congestive heart failure.
• Depression (depression is a common cause of sleep problems among people of all ages).
• Neurological conditions.
• Alzheimer’s disease.
• Organic brain syndrome.
• Prescription drugs, recreational drugs, or alcohol.
• Sedentary lifestyle.
• Stimulants such as caffeine.
Symptoms
• Difficulty falling asleep.
• Difficulty telling the difference between night and day.
• Early morning awakening.
• Waking up frequently during the night.
Signs and tests
The health care provider will perform a physical exam to rule out medical causes. Diagnosis is also based on the patient’s history of sleep disturbances and other contributing factors.
Treatment
The relief of chronic pain and control of underlying medical conditions such as frequent urination may improve sleep in some people. Effective treatment of depression can also improve sleep. Sleep-promoting interventions such as a quiet sleep environment and a glass of warm milk before bed may improve the symptoms. Other ways to promote sleep include following a healthy lifestyle and the following steps:
• Avoid large meals shortly before bedtime.
• Avoid stimulants such as caffeine.
• Get regular exercise, early in the day.
• Go to bed and wake up at the same time every day. (Don’t take naps.)
• Use the bed only for sleep or sexual activity.
If you can’t fall asleep after 20 minutes, get out of bed and do a quiet activity such as reading or listening to music. The use of sleeping pills to promote sleep on a long-term basis should be avoided, if possible. They can lead to dependence and worsening sleep problems over time if not used correctly.
• If needed, sleeping pills such as Ambien and Lunesta are relatively safe when used properly.
• It is best to NOT take sleeping pills on consecutive days or for more than 2 – 4 days a week.
• Alcohol can make the side effects of all sleeping pills worse and should be avoided.
WARNING: Possible risks may occur while taking sleeping pills which may include severe allergic reactions and dangerous sleep-related behaviors, including sleep-driving. Ask your doctor about these risks.
In the next part of this post we will post more tips that can help you overcome age-related sleep problems and get a good night’s rest.
