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| Information | BACKGROUND Sleep occurs in multiple stages. The sleep cycle includes dreamless periods of light and deep sleep, with occasional periods of active dreaming (REM sleep). This cycle is repeated several times during the night. AGING CHANGES With aging, sleep patterns tend to change. Most people find that aging causes them to have a harder time falling asleep, and that they awaken more often. Total sleep time remains the same or decreased (6.5 to 7 hours per night). It may be harder to fall asleep. The transition between sleep and awake is often abrupt, giving older people the feeling of being more of a "light sleeper" than when they were younger. Less time is spent in deep, dreamless sleep. Older people average 3 or 4 awakenings each night, with increased recall of being awake. Awakenings are related to less time spent in deep sleep, and to factors such as need to get up to go to the bathroom ( nocturia ), anxiety , and physical discomfort associated with chronic illnesses. EFFECT OF CHANGES Sleeping difficulty is an annoying problem, but seldom dangerous. Because sleep is lighter and awakenings more frequent, older people may feel sleep deprived even when total sleep time has not changed. Sleep deprivation can eventually cause confusion and other mental changes . It is treatable, and symptoms should lessen when adequate sleep is obtained. COMMON PROBLEMS Insomnia is one of the more common sleep problems for the elderly. Other sleep disorders , such as narcolepsy or hypersomnia , can also occur. Sleep apnea , where the breathing stops for a time during sleep, can cause severe problems. PREVENTION The elderly respond differently to medications than younger adults, so it is VERY important to consult with a health care provider before taking medications for sleep. Avoid sleep medications if at all possible. Sometimes a mild antihistamine is more effective than an actual "sleeping pill" for relieving short-term insomnia. Sleeping medications should be used only as recommended, and only for a short time. Some are addicting. Some build up in your body, and toxic effects can develop if they are taken for a long time. Confusion, delirium , falls and other side effects can develop. You can take measures to promote sleep. Exercise (moderately) in the afternoon. Avoid naps if possible. Avoid stimulants such as caffeine (found in coffee , tea, cola drinks, and so on) for at least 3 or 4 hours before bed. A light bedtime snack may be helpful. Many people find that warm milk increases sleepiness (because it contains a natural sedative-like amino acid). Try to go to bed at the same time every night and wake at the same time each morning. Use the bed only for sleep or sexual activity. If you can not get to sleep within 20 minutes of going to bed or awakening, get out of the bed and do a relaxing activity such as reading or listening to quiet music. When you feel sleepy, get back in bed and try again. If not successful in 20 minutes, repeat. Alcohol at bedtime may make you sleepy , but try to avoid it because alcohol also increases awakenings later in the night. RELATED TOPICS. aging changes in the nervous system insomnia |
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