As we age, our minds and bodies undergo many changes that can affect our sleeping habits, hence aging and insomnia creeps in. While most of these changes are natural, some are signs of severe health problems, like sleep apnea or restless leg syndrome.
Older adults are more likely to suffer from insomnia than younger individuals, but many people don’t realize the full extent of the problem.
Experts say that by age 50, nearly 75% of the population will experience sleep difficulties at some point, and around 1/3 of the elderly population has chronic insomnia.
This puts their health and safety at risk, as lack of sleep can lead to depression and other mental health problems. Luckily there are treatments available that can help you get your rest back!
Sleep and Aging
As we become older, our sleep frequently gets worse. After falling asleep, people often wake up again, which results in less overall sleep and more waking episodes.
Time taken to fall asleep may also be extended. According to several studies, around middle age, the typical person loses 27 minutes of sleep every night.
The body’s intrinsic timekeeping mechanisms are responsible for these sleep quantity and quality reductions. Older folks may go to bed and get up sooner because the body cannot interpret circadian signals either.
As we become older, our sleep patterns also alter. Each stage of a typical sleep cycle has four parts. There are three of these:
- Two “light” stages of non-rapid eye movement (NREM) sleep
- One “heavy” or “slow-wave” stage of NREM sleep
- One last REM period before the cycle repeats
According to research, older persons have a smaller proportion of slow-wave NREM and REM sleep than their younger counterparts. This makes individuals more prone to nighttime awakenings and impacts how rested and awake they feel in the morning.
Treatment for Insomnia
Creating the most pleasant, tranquil bedroom atmosphere is one of the first things your doctor could advise. Your bedroom should ideally be dark, quiet, and not more than 75 degrees Fahrenheit (about 23 degrees Celsius).
It would help if you only slept on your bed. Do your best to refrain from using your phone, working, playing video games, or watching TV in bed.
Maintain a sleep log. Keep track of your sleeping and waking hours; falling asleep each night takes time and any significant trends.
Reduce the time you spend in bed every night until your sleep improves based on the entries in your sleep diary. Then, you can start waking up earlier after sleeping for at least 90% of the time in bed.
Practice just retiring to bed when you are exhausted. A restful night’s sleep might be harmed by lying awake in bed. Instead, you should get up and be occupied in another room until you feel sleepy again if you have been lying awake in bed for 20 minutes without experiencing any sleepiness.
Other things we recommend are:
- Exercise and consume wholesome food.
- Avoid using coffee and cigarettes.
- Commit to getting up simultaneously every day and not sleeping during the day.
Aging Changes
As you become older, your sleep habits usually alter. Most people discover that becoming older makes it harder for them to fall asleep. They awaken sooner in the morning and more frequently during the night.
Sleep duration is either constant or somewhat shorter (6.5 to 7 hours per night). You could have a stricter difficulty falling asleep, and you might stay in bed longer overall. Older folks feel that they sleep lighter than when they were younger since the shift from sleep to waking up is frequently rapid.
They are spending less time in deep, dreamless sleep. An older person often wakes up three to four times every night. Older adults awaken more frequently because they don’t spend as much time in deep sleep. Other factors include:
- The desire to urinate at night (nocturia).
- Discomfort or agony from long-term (chronic) diseases.
Reaction to Changes
A frustrating issue is having trouble sleeping. Depression and long-term (chronic) sleeplessness are also superior outcomes of this condition.
Even though their overall sleep has not altered, elderly adults may experience sleep deprivation because they sleep less soundly and wake up more frequently.
Confusion and other mental modifications might eventually result from lack of sleep. However, it is curable. When you get adequate sleep, your symptoms might be lessened.
Sleep issues are another typical sign of sadness. Consult a psychologist to determine whether anxiety, depression or another medical issue prevents you from sleeping.
Prevent the Occurrence
Compared to younger folks, older persons react to medications differently. Therefore, seeing a doctor before using any sleep aids is crucial. Avoid using sleep aids whenever feasible.
Antidepressant drugs, however, can be pretty beneficial if depression interferes with your ability to sleep. In addition, several antidepressants don’t have the same adverse side effects as sleep aids.
A modest antihistamine will occasionally be more effective when treating brief insomnia than a sleeping drug. However, most medical professionals do not suggest these medications for elderly patients.
You may resolve to using sleep aids (such as zolpidem, zaleplon, or benzodiazepines) as directed and for the allotted time. Some of these medications can potentially cause dependency (requiring the drug to function) or addiction (compulsive use despite adverse consequences).
Conclusion
It is crucial to evaluate older people for sleep disturbances, given the frequency of insomnia in the aged population and the accessibility of effective therapy.
Patients must be informed about typical sleep-related changes while also being aware that sleep issues are not a natural aspect of becoming older. Insufficient sleep may be detrimental to health and quality of life when it comes to health.
A detailed medical history, a review of medicines, a thorough physical examination, and relevant blood tests are all parts of a comprehensive assessment for insomnia.
If you or anyone you know is struggling with insomnia we strongly recommend you seek expert help.