Getting good sleep

Getting good, recuperative sleep, like so many things, is harder for older people. Generally, their sleep is not as deep as when they were younger. But a lack of good sleep is no small thing. Insomnia has serious side effects for seniors. It can slow response times and affect attention, leading to falls and other accidents. A chronic lack of sleep can lead to symptoms that mimic Alzheimer’s disease. Depression is another potential problem. Since those with depression tend to stay indoors and sleep during the daytime, restful nighttime sleep is that much harder to achieve.

Older people are more likely to wake up one or more times a night to urinate, further disrupting sleep cycles. Also, researchers at the University of Toronto say that sleep apnea—which causes sleepers to actually stop breathing repeatedly during the night, sometimes for a minute or longer—is more common in post-menopausal women due to decreased hormone levels.

In the elderly, insomnia can be a symptom of another condition, one that is treatable. Certainly if frequent urination, sleep apnea, pain, depression or other problems are behind your sleeping difficulties, you should talk to your doctor. Often, though, there are simple steps you can take that will help you get to sleep and stay asleep. Kathy Shortelle, R.N., Salisbury Visiting Nurse Association’s clinical supervisor, says that the atmosphere of the bedroom should be conducive to sleep. "First, make sure that your bedroom is a pleasant, quiet, calming place, kept at a temperature that is comfortable for you, and be sure there’s adequate ventilation." Maybe a new mattress or new pillows are in order. If neighborhood noises disturb you, you might try a white noise machine that masks annoying sounds with soothing ones.

Get up at the same time every day and try to avoid daytime naps. "If you have to rest during the day," Shortelle said, "set aside a designated time for it, no longer than an hour. Have a regular bedtime — but don’t go to bed if you’re not sleepy."

A mug of warm milk works for some, and a light snack may help. "Eat a lighter evening meal," SVNA nurse Debbie Welch, R.N., recommended. "Avoid feeling heavy or too full and don’t eat anything that is likely to upset your stomach."

Take the television and computer out of the bedroom and use the bed only for sleeping. Get regular exercise, but do it early in the day and, very importantly, get outside in the sunshine. The Journal of Sleep Research reports that short daily exposure to sunlight is exactly what the elderly need to help them feel better, stay active and sleep well.

Avoid caffeine for at least eight hours before bedtime, and give up smoking. Don’t drink alcohol. And, Shortelle said, "try to avoid thinking about stressful or upsetting things. Don’t burden yourself late in the day."

Medications, both prescription and over the counter, are available and can be effective, but should be used as a last resort. Try first to establish a bedtime ritual—a warm bath, reading, or listening to music—that will signal to your brain and body that this is the time for rest. Pleasant dreams.