What all seniors should know
There are many reasons that getting a good night’s sleep may become more difficult as you age.
Some people find they need less sleep as they age, but most still aim for seven or eight hours each night — about right for adults beyond age 65. However, disrupted sleep and still feeling tired when you wake up every day are not normal parts of aging.
So what’s keeping you up?
As you get older, several factors can influence your sleep:
- Physiological changes and medical conditions, like arthritis, gastrointestinal issues, lung disease and heart failure, can cause difficulty falling asleep and staying asleep
- Alzheimer’s disease and other forms of cognitive impairment can lead to circadian rhythm changes and night awakenings
- A decline in slow-wave sleep; the deeper, more restful stage of sleep; can make you feel more tired
- Obstructive sleep apnea, often indicated by snoring, causes a complete or partial obstruction of your airway, which prevents you from breathing and may cause you to be sleepy during the day and to wake up intermittently during the night
- Restless legs syndrome, an irresistible urge to move your limbs which prevents you from falling asleep increases with age
Here’s what you can do about it
When it comes to insomnia, sometimes simple steps can change bad habits and pave the way for better sleep. Try limiting napping, turning off screens an hour before bedtime, limiting alcohol and caffeine, and getting regular exercise. For post-menopausal women who experience hot flashes, try keeping the thermostat at a lower temperature while you sleep.
Over-the-counter sleep aids and prescription medications are not recommended for older adults, as they often are associated with serious side effects. If your sleep troubles are persistent after habit adjustments, it’s a good idea to see your doctor or a sleep specialist who can help pinpoint the problem, since sleep testing may be required.