It's a misconception that people need less sleep as they age. In fact, sleep requirements remain constant throughout adulthood and generally seven to nine hours a night are required. Insomnia is defined as having trouble getting to, or staying asleep. According to AARP “more than 50 percent of people older than 64 have some form of sleep condition and reducing sleep by as little as 1.5 hours for one night can reduce daytime alertness by one third.” If you are a senior with sleep issues, first try and determine the cause. Many common health conditions can interfere with sleep. These include arthritis, cancer, diabetes, enlarged prostate, gastroesophageal reflux disease, chronic obstructive pulmonary disease, restless leg syndrome and sleep apnea. Some cause pain, difficulty breathing, frequent urination, and others can wake you from a sound sleep. Psychological issues such as depression or anxiety as well as medications prescribed for any of the above conditions can hinder your ability to get an adequate amount of sleep. Lifestyle changes such as less physical activity during the day, less time in the sun (sunlight keeps your body's circadian rhythm on track) or increased napping could all cause trouble getting to sleep at night. Some of us might have partners who snore and this alone could keep us awake (don't get me started). So now that we understand that there is a reason for our sleep difficulties as we are getting older, what do we do? First, speak to your doctor. When you go, bring an updated list of all prescription and over the counter medications and any dietary supplements. Also, confess to ingesting any caffeine, nicotine and alcohol. Be prepared to discuss medical and psychological symptoms so together you can formulate a plan. Sleeping pills may offer a short-term solution but extended use can lead to dependence and daytime drowsiness, which can cause falls. Instead, focus on underlying causes and lifestyle changes to help organize and maximize your sleep efforts: q If you and your doctor suspect a medication may be the culprit, ask about switching drugs, the time of day you take it or perhaps the dosage. q Avoid stimulants like caffeine and nicotine late in the day. q A glass of warm milk before bed can help because it contains tryptophan, an amino acid contained in dairy products. Consider cheese or yogurt if the drink leads to too many bathroom trips. q Regular aerobic exercise (but not too close to bedtime) can help you fall asleep easily and have a restful sleep. q Get one to two hours of daily exposure to sunlight. q Sleep experts recommend that you stay on a regular schedule of going to bed around the same time and getting up at the same time. Avoid late-day naps and keep them to less than 30 minutes. q Make your bedroom dark and quiet. Adjust the temperature to your comfort and splurge on the best mattress and pillows. q Create a relaxing bedtime routine to cue your body that it's time to get ready for sleep. Lower the lights, listen to soothing music, read a book or take a warm bath. q If you sleep with a snorer (welcome to my world) try earplugs or creating “white noise” by running a fan. __
