Contributed by Janetta Rains, PhD, Clinical Director, Elliot Center for Sleep Evaluation I t is a common myth that the need for sleep declines with age. In fact, research shows that our sleep needs remain fairly constant throughout adulthood. What does change is the ability to sleep. As with other physical functions, sleep controlling mechanisms of the body weaken over time. This makes sleep more vulnerable. However, normal age-related physical changes should not prevent one from obtaining sufficient sleep at night and feeling alert throughout the day. Healthy and active individuals can maintain sufficient sleep even into their 80s and 90s. Rather than normal aging, significant sleep problems in the elderly usually come from illness, medications, and lifestyle changes. Normal physical changes in brain and sleep-regulating hormones occur naturally over time. This causes elders to spend less time in “deep sleep” and wake more easily. The body clock “advances” so that elders tend to get sleepy earlier in the evening and wake up in the early hours of the morning (unable to get back to sleep). Medical illness tends to increase over the years. Older individuals often manage several chronic medical conditions that can disturb sleep. Pain, digestive, urinary and heart problems are common. Illnesses can lighten or interrupt sleep. Emotional changes including the number and types of stresses confronting us increase over the years. This leads to a higher incidence of depression and anxiety. Emotional upset is the enemy of restful sleep. Lifestyle changes are inevitable. Individuals retire and there are fewer schedules and demands to keep our minds and bodies active and in a good sleep/wake routine. We may love freedom and flexibility, but our bodies function best in highly regular schedules and routines. Sleep disorders are more prevalent in the elderly than any other segment of the population. The “BIG 4” sleep disorders in the elderly are: sleep apnea (snoring with pauses in breathing), restless legs, insomnia, and advanced body clock. There is much one can do to preserve sleep as one ages. Guard your health. Take only medications carefully reviewed with your healthcare provider. Maintain an active healthy lifestyle and schedule. Practice good sleep habits. And speak to your doctor about sleep problems or daytime sleepiness that do not respond to efforts to improve your schedule and habits. This article was first printed in Seniority Matters, April/May/June 2006 issue. GOOD SLEEP HABITS • Go to sleep and rise the same time every day • Exercise moderately in the afternoon • Avoid naps during the day • Avoid caffeine, especially after lunch • Avoid alcohol • Don’t smoke • Create a safe and comfortable place to sleep • Bedroom should be dark, cool, and comfortable • Use the bedroom only for sleeping (not alerting activities like television, computer or eating) • Try not to worry about sleep • Find out if prescription medications keep you from sleeping, and if so, talk with your doctor about changing prescriptions. In search of a good night’s sleep? It is not the need for sleep, but the ability to sleep that declines with age.

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Page 1: In searchof agood night’s sleep? for Seniors06.pdf · • Avoid naps during the day • Avoid caffeine, especially after lunch • Avoid alcohol • Don’t smoke • Create a safe

Contributed by Janetta Rains, PhD, Clinical Director, ElliotCenter for Sleep Evaluation

It is a common myth that the need for sleep declines with age. Infact, research shows that our sleep needs remain fairly constantthroughout adulthood. What does change is the ability to sleep. Aswith other physical functions, sleep controlling mechanisms of thebody weaken over time. This makes sleep more vulnerable.However, normal age-related physical changes should not preventone from obtaining sufficient sleep at night and feeling alertthroughout the day. Healthy and active individuals can maintainsufficient sleep even into their 80s and 90s. Rather than normalaging, significant sleep problems in the elderly usually come fromillness, medications, and lifestyle changes.

Normal physical changes in brain and sleep-regulatinghormones occur naturally over time. This causes elders to spendless time in “deep sleep” and wake more easily. The body clock“advances” so that elders tend to get sleepy earlier in the eveningand wake up in the early hours of the morning (unable to get backto sleep).

Medical illness tends to increase over the years. Olderindividuals often manage several chronic medical conditions thatcan disturb sleep. Pain, digestive, urinary and heart problems arecommon. Illnesses can lighten or interrupt sleep.

Emotional changes including the number and types of stressesconfronting us increase over the years. This leads to a higherincidence of depression and anxiety. Emotional upset is the enemyof restful sleep.

Lifestyle changes are inevitable. Individuals retire and thereare fewer schedules and demands to keep our minds and bodiesactive and in a good sleep/wake routine. We may love freedomand flexibility, but our bodies function best in highly regularschedules and routines.

Sleep disorders are more prevalent in the elderly than anyother segment of the population. The “BIG 4” sleep disorders inthe elderly are: sleep apnea (snoring with pauses in breathing),restless legs, insomnia, and advanced body clock.

There is much one can do to preserve sleep as one ages. Guardyour health. Take only medications carefully reviewed with yourhealthcare provider. Maintain an active healthy lifestyle andschedule. Practice good sleep habits. And speak to your doctorabout sleep problems or daytime sleepiness that do not respond toefforts to improve your schedule and habits.

This article was first printed in Seniority Matters,April/May/June 2006 issue.

GOOD SLEEP HABITS• Go to sleep and rise the same time every day• Exercise moderately in the afternoon• Avoid naps during the day • Avoid caffeine, especially after lunch • Avoid alcohol• Don’t smoke• Create a safe and comfortable place to sleep• Bedroom should be dark, cool, and comfortable• Use the bedroom only for sleeping (not alerting

activities like television, computer or eating) • Try not to worry about sleep• Find out if prescription medications keep you from

sleeping, and if so, talk with your doctor aboutchanging prescriptions.

In search of a good night’s sleep?

It is not the need for sleep, but the ability to sleep that declines with age.