Insomnia & Aging tip 1&2

Insomnia & Aging tip 1: Understand how sleep changes as you age

As you age your body produces lower levels of growth hormone, so you'll likely experience a decrease in slow wave or deep sleep. When this happens you produce less melatonin, meaning you'll often experience more fragmented sleep (more rapid sleep cycles) and more awakenings between sleep cycles. As your circadian rhythm (the internal clock that tells you when to sleep and when to wake up) changes, you may also find yourself wanting to go to sleep earlier in the evening and waking up earlier in the morning. If you don't adjust your bedtimes to these changes, you may find that you have difficulty falling and staying asleep.

It should be noted that older adults tend to wake up more often during the night. Consequently, you may have to spend longer in bed at night to get the hours of sleep you need, or you may have to make up the shortfall by taking a nap during the day. In most cases, such sleep changes are normal and don't indicate a sleep problem. 

Sleep problems not related to age

At any age, it’s common to experience occasional sleep problems. However, if you experience any of the following symptoms on a regular basis, you may be dealing with a sleep disorder:

• Have trouble falling asleep even though you feel tired
• Have trouble getting back to sleep when awakened
• Don’t feel refreshed after a night’s sleep
• Feel irritable or sleepy during the day
• Have difficulty staying awake when sitting still, watching television, or driving
• Have difficulty concentrating during the day
• Rely on sleeping pills or alcohol to fall asleep
• Have trouble controlling your emotions

Insomnia & Aging tip 2: Identify underlying problems

Many cases of insomnia are caused by underlying but very treatable causes. While emotional issues such as stress, anxiety, and depression can cause insomnia, the most common causes in adults over 50 are a poor sleep environment and poor sleep and daytime habits. Try to identify all possible causes of your insomnia; once you figure out the root cause, you can tailor treatment accordingly.

• Are you under a lot of stress?
• Are you depressed? Do you feel emotionally flat or hopeless?
• Do you struggle with chronic feelings of anxiety or worry?
• Have you recently gone through a traumatic experience?
• Are you taking any medications that might be affecting your sleep?
• Do you have any health problems that may be interfering with sleep?

Common causes of insomnia and sleep problems in older adults

The most common causes of insomnia and sleep problems in older adults include:

• Poor sleep habits and sleep environment. Examples of poor sleep habits are irregular sleep hours, consumption of alcohol before bedtime, and falling asleep with the TV on.
• Pain or medical illness. Pain can keep you from sleeping well. In addition, many health conditions such as a frequent need to urinate, arthritis, asthma, diabetes mellitus, osteoporosis, nighttime heartburn, menopause, and Alzheimer's can interfere with sleep.
• Medications. Older adults tend to take more medications than younger people and the combinations of drugs, as well as the side-effects of individual drugs, can impair sleep or even stimulate wakefulness.
• Lack of exercise. If you are too sedentary, you may not feel sleepy or feel sleepy all of the time. Regular aerobic exercise during the day, at least three hours before bedtime, can promote good sleep.
• Psychological stress or psychological disorders. Significant life changes like the death of a loved one or moving from a family home can cause stress. Anxiety or sadness can also keep you awake, which can, in turn, cause more anxiety or depression.
• Sleep disorders. Restless Legs Syndrome (RLS) and sleep-disordered breathing—such as snoring and sleep apnea—occur more frequently in older adults.
• Learned response. People with a legitimate cause for having trouble sleeping—after suffering a loss, for example—may lie in bed and try to force themselves to sleep. Eventually their bodies learn not to sleep. Even after your original reason for sleep disruption has passed, the learned response of not sleeping can remain.

Source: http://www.helpguide.org