Although more than half of older Americans have trouble sleeping and accept it as a normal part of aging, this need not be so.
"Sleep requirements and patterns change throughout life, but sleep problems in the elderly are not a normal part of aging," says Dr. Julie Gammack, assistant professor of geriatrics at Saint Louis University.
It's important to attempt to solve sleep problems, which can be a health risk and have a negative effect on quality of life.
"Sleep disturbance in the elderly is associated with decreased memory, impaired concentration and impaired ability to function. It contributes to an increased risk of accidents, falls and chronic fatigue," said Gammack, the author of a review article published in July's American Journal of Medicine.
The first step for elderly people with sleep problems is to keep a diary for a week or two that tracks: usual wake-up and bedtimes; timing and size of meals; amount of exercise; medications; and descriptions of how much and how restful sleep was each night.
This information will help a doctor establish whether a person truly has insomnia.
Here are some other suggestions:
- Increase exposure to bright light and natural light during the day and early evening.
- Avoid napping after 2 p.m. and limit yourself to one half-hour nap a day.
- Check the effect of medications on sleep.
- Wait until you're sleepy to go to bed.
- Avoid heavy meals before bedtime. If you're hungry, eat a light snack.
- Limit liquids in the evening.
- Keep a regular schedule.
- Rest and retire at the same time each day.
- Eat and exercise regularly.
- Manage stress by discussing worries long before bedtime and by using relaxation techniques.
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