Why There's No Substitute for Sleep
Sleep Substitute Myth #1: Caffeine. Coffee - where would we be...
Eight Straight : The Key to Good Health
It’s often cited as a cure-all for a wide range of mental and...
The Science of Sleep: The Rhythms of Sleep, Part I: The Clock and the Drive
We all know that some of us like to sleep late, while others like to...
As a kid you got up early for school. As and adult the alarm clock went off each morning to get you up for work. In retirement, you thought, you’d toss out the alarm clock and relish in a lifestyle with no time schedule and plenty of lazy mornings sleeping in.
The problem is, you also found out that the older you got the harder it was to sleep. You may sleep lighter, wake up more to use the bathroom or just take a longer time falling to sleep. A recent study found that among seniors, 13% of men and 36% of women took more than 30 minutes to fall asleep.
One common myth about seniors and sleep is that they don’t require as much of it. Not true. Like human beings young and old, seniors needs seven to eight hours of sleep each night for healthy functioning.
The hassle comes from your aging body working against you. Insomnia is not uncommon in seniors, though age is usually not to blame. Instead, the culprits are usually numerous conditions associated with aging. Conditions like arthritis, osteoporosis, heartburn, diabetes, high blood pressure, incontinence, reflux, asthma, heart disease and an enlarged prostate can all contribute to insomnia. So can the medications associated with treating these conditions.
Seniors can also suffer from common sleep disorders like sleep apnea, insomnia, restless leg syndrome and narcolepsy. If you suspect you have a sleeping disorders or are simply having trouble falling asleep despite your best efforts, it’s worth talking to your doctor.
Another cause of poor sleep is non-prescription drugs like alcohol and caffeine. The former, while relaxing in moderation, can disrupt sleep patterns leading to restless sleep. The former, caffeine, is a well-known stimulant that can lead to sleeplessness. Nicotine is the third popular problem drug, which often compounds sleeping disorderss. Even a nicotine patch can cause problems, though they’re usually temporary.
In addition to the inevitable effects of aging, seniors' lifestyles invovle changes that can adversely impact sleep patterns. You may not get as much exercise as you used to. Exercise is key to helping your body fall to sleep as it creates a need for rest. You may not get as much sunlight as you used to either. The body requires a couple hours each day to keep its circadian rhythms in check.
With less activity and more time inside, you may be tempted to nap more. But napping beyond 20 minutes at a time can also interrupt your bodies natural waking and sleeping intervals making it harder to fall asleep.
So with so many reasons why getting enough sleep is difficult, what’s the good news? Well, there’s a lot you can do. Watch your intake of alcohol and caffeine (including coffee, tea, cola and chocolate). If you smoke, try to stop. Exercise a little – take a walk, do some gardening. Set aside time before bed to do something relaxing like reading. Try not to eat to close to bedtime.
Lastly, recognize that your doctor can be a great resource. Whether you suspect a medication you’re taking is contributing to sleeplessness or that you may be suffering from a sleep disorder or some other debilitating condition (like anxiety or depression, both of which make sleeping difficult), consult your doctor. He or she can offer advice, perform diagnostic tests or refer you to specialists.
The bottom line is, just as when you are a child, getting enough sleep is important not only to your health but to your enjoyment of each day. Don’t cheat yourself of the pleasures you’ve worked your whole life to earn, make sure you get enough sleep.
Sleep Tips
People with Sleep Apnea wake up as often as twenty to thirty times every hour.
Read the article
Add an entry