flickr.com/photos/54288707@N00/94341457/sizes/m/in/photostream/changes
It is commonly viewed that as one ages, the need for sleep changes. Actually, the need for sleep remains rather constant throughout our adult years.
So what changes occur with our sleep as we age?
How your sleeping changes
First, as we age there are a number of chronic medical conditions that may affect our sleep. According to the National Sleep Foundation, hypertension, GERD, diabetes, renal failure, asthma, immune disorders, Parkinson’s disease and multiple sclerosis commonly cause problems sleeping.
Another change in sleep with older adults is the nature of sleep patterns. Sleep occurs in various stages or cycles progressing from very light sleep where, if awakened, one may not even be aware they were asleep, to deep sleep which, if awakened, one may be disoriented.
As we age, we are more likely to spend more time in light sleep than deep sleep. Older adults also tend to take more time to fall asleep, they awaken more often during the stages of sleep, and they awaken earlier than younger adults.So, how can older adults improve the quality of their sleep? Here are some suggestions.
▪ Keep a regular sleep schedule – Go to bed and wake up at the same times every day, even on weekends.
▪ Keep Physically and Mentally Active – Exercise, social engagement, and meaningful mental activities enhance your body’s ability to have better sleep.
▪ Napping May Help – Short naps early in the day can improve one’s sense of restfulness.
▪ Obtain Sunlight – Two hours of sunlight a day helps regulate your sleep-wake cycles. If you cannot obtain direct sunlight, try a full-spectrum light.
▪ Keep a Regular Sleep Schedule – Try to go to bed and awaken at the same time each day.
▪ Avoid Stimulants – Nicotine, caffeine, alcohol all act as stimulants that can make it difficult to fall asleep.
▪ Engage in Relaxing Activities Prior to Sleep – Take a bath, read something enjoyable, try aroma therapy, massage, meditation, like taking a bath or playing music will help you wind down.
▪ Limit Over the Counter Sleeping Aids - Many of these aids have negative side-effects and are not meant for long-term use. If you need medication to assist you in sleeping consult your doctor.
Want to know more about elder adults’ sleep? The American Family Physician has an informative article written by Dr. David Neubauer.
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