Insomnia is a common sleeping difficulty characterized by persistent problems in initiating or maintaining sleep, or both, despite adequate opportunities to do so. It leads to excessive daytime sleepiness and may impair cognitive skills, including memory and concentration. Certain people experience difficulty in sleep initiation, whereas others have difficulty maintaining sleep.
About 10–30% of all adults have insomnia. Individuals aged over 60 years are more likely to experience insomnia due to a number of factors. Older adults have a higher risk for any health or mental conditions that can make sleep harder, and also for other sleep issues such as restless legs syndrome or sleep-disordered breathing.
With aging, internal body clocks and sleep patterns also are changed, which can reduce the amount we sleep and the quality of sleep. Adding to that, certain medications used to treat medical conditions among older adults can make sleeping even harder.
Sleep and Aging: A Simple Guide for Seniors
Sleep often changes as people get older. Older adults tend to sleep less, wake up more often during the night, and take longer to fall asleep. On average, people may lose about 27 minutes of sleep each decade after middle age.
These changes occur due to the fact that our body clocks do not work as efficiently, which may make us feel sleepier earlier in the evening and wake up earlier in the morning. Sleep itself changes with age, too-older adults spend less time in deep sleep and REM sleep, which can leave you feeling less rested.
Recognizing Insomnia in Seniors
Insomnia is a state where one experiences difficulty initiating or maintaining sleep, including difficulty staying asleep or falling back to sleep after waking early, and this impacts daytime functioning. Medical conditions, medication, and sleep cycle changes related to aging are common culprits for insomnia among older adults.
Symptoms of insomnia include:
- Difficulty falling asleep, staying asleep, or both
- Waking up before you would like,
- Feeling reluctant to go to bed
- Daytime sleepiness, fatigue, irritability, or difficulty concentrating
If these conditions occur three times a week for three months or longer, it would be classified as chronic insomnia. Doctors will also look out for whether insomnia is primary (it occurs on its own) or secondary (it is contributed to by another medical or mental health condition). Treating any underlying disorder can often help restore sleep.
Treating Insomnia in Older Adults
It usually starts with sleep education and good sleep habits:
- Keep your bedroom dark, quiet, and cool – under 75°F / 24°C
- Use your bed only for sleep.
- Exercise regularly and eat balanced meals
- Avoid caffeine, nicotine, or alcohol near bedtime
Other helpful techniques include:
- Stimulus control: Go to bed only when sleepy. If you can’t sleep after 20 minutes, get up and do something relaxing until tired. Avoid late naps.
- Sleep restriction: Monitor sleep in a diary and reduce time in bed in an effort to increase sleep efficiency.
- Cognitive Behavioral Therapy: Changes are made in negative thoughts of sleep into positive habits.
Bright light therapy: It helps shift sleep patterns for those people who go to bed and get up very early. If these steps don’t work, physicians may consider medications, but they must be used cautiously in seniors because some sleep drugs increase the risk of falls or interact with other medicines. Some alternatives, such as melatonin receptor drugs, may also have lesser side effects or orexin blockers, which could be safer for older adults. Always talk to a doctor first before taking any sleep medication or supplement.
Other Sleep Issues among Older Adults
Older adults may also face other sleep issues:
- Circadian Rhythm Sleep Disorders: The body clock advances-that is, most people with this disorder feel sleepy very early in the evening (around 7–9 pm) and wake up very early in the morning (around 3–5 am). Some older adults go to bed at irregular times and wake up at irregular times; this can be most problematic in those with Parkinson’s or Alzheimer’s disease.
- Sleep Apnea: Snoring and breathing pauses at night lead to daytime sleepiness. CPAP machines often help.
- Restless Legs & Periodic Limb Movements: Uncontrollable leg movements may cause you to awaken repeatedly.
- REM Sleep Behavior Disorder: This involves acting out dreams while sleeping, often violently. Safety precautions are important here.
How Much Sleep Do Seniors Require?
Most older adults need about 7 hours of sleep each night to feel rested. If sleep is poor, try these tips:
- Stick to a regular bedtime and wake-up time.
- Avoid naps late in the day
- Wind down with reading or calming music
- Keep electronics out of the bedroom.
- Keep the sleep environment comfortable, cool and dark
- Exercise during the day, but not within three hours of bedtime
- Avoid caffeine or alcohol near bedtime.
If you still struggle to sleep despite such habits, then it may be a sleep disorder, and you should talk to your doctor. Proper diagnosis and treatment can improve your sleep, energy, and overall health.
Conclusion
Sleep changes with age, and many aging adults experience insomnia, sleep apnea, restless legs, or other sleep-related problems. Fortunately, healthy sleep habits, a sleep-conducive environment, and appropriate medical care can make a real difference.
By following a routine, keeping active, not taking caffeine or alcohol late in the day, and overcoming health conditions, sleepers improve the quality of rest, feel more refreshed, and enhance general health and wellbeing.
