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Good sleep harder to get as we age | Timi Gustafson
In our busy lives, getting enough rest can be challenging at any age. But for older people it becomes even more difficult.As we age, we not only need less sleep, we also don’t sleep as deeply and wake up more often during the night.
While these changes are not always cause for concern, they can become problematic if they lead to persistent sleep disorders with potentially serious health effects.
As younger adults, we typically spend much of our sleep time in a state called “deep sleep.” Closer to the morning hours, we enter a different phase named “REM” (rapid eye movement), a lighter form of sleep where the eyes move rapidly behind closed lids. Not so with older folks. Deep sleep phases become shorter and turn more often into lighter REM sleep and actual awakening, possibly three to four times per night.
It is this repeated awakening that can do long-term damage. Deep sleep is the most restorative phase when both body and mind can heal from their daily wear and tear.
There can be a number of causes for sleep disruption. Besides age-related changes of sleep patterns, you may be dealing with the effects of late-night consumption of food, alcohol or caffeine, interference from medications, chronic disease like high blood pressure and heart disease, sleep apnea, need for frequent urination, and others.
Regrettably, sleep disturbance, especially when it affects older patients, is not taken seriously enough by many healthcare providers. The fact is, it is not an inevitable part of aging.
Here are some helpful steps to prevent sleep interruptions during the night:
• Avoiding heavy meals, alcohol, and caffeine close to bedtime • Avoiding large amounts of water and other liquids late at night • Avoiding strenuous exercise and other physical activities shortly before sleep
• Avoiding stimulating or aggravating interactions (like problem solving, arguing, watching movies, listening to loud music, etc.)
• Practicing good sleep hygiene (like keeping bedrooms dark and at low temperature)
• Using relaxation practices (like meditating, yoga, massage, etc.)
Many people with sleep troubles are tempted to take sleeping pills or supplements containing melatonin and the likes, and that may indeed be part of the solution. But there can also be a risk of addiction. For these reasons, most experts recommend not to take sleep medicines for extended periods of time.