Aging may bring unwelcome changes in your sleep, such as more fragmented sleep (more rapid sleep cycles), a decrease in deep sleep, and more awakenings between sleep cycles. You may also find yourself wanting to go to sleep earlier in the evening and then waking up very early in the morning unable to go back to sleep (a change caused by a decrease in certain sleep regulating hormones).
Consider some common causes of sleep problems in the elderly:
· Poor sleep hygiene – The most common cause of insomnia in the elderly is poor sleep habits or a poor sleep environment. Examples of poor sleep hygiene are irregular sleep hours, consumption of alcohol before bedtime, and too much daytime napping.
· 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 – Seniors tend to take more medications than younger people. 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 exercise early in the day 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),insomnia, and sleep-disordered breathing such as snoring and sleep apnea occur more frequently in older adults.
Pain and medications can interfere with quality sleep
Pain and health issues are often obstacles to sleep for seniors. A frequent need to go to the bathroom, arthritis, asthma, diabetes mellitus, osteoporosis, nighttime heartburn, menopause, and Alzheimer's can cause frequent awakenings. Discomfort may also prevent an easy return to sleep.
Additionally, the medications you take for pain or medical conditions can get in the way of sleeping well. While it may be difficult to pinpoint which medication could be causing sleep problems, your doctor should be able to help. The solution may be as simple as switching the time of day you take your medication; changing to another medication; or lowering the dosage.
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