How older adults can get a good night's sleep
Most people will have trouble sleeping at some time in their lives, but insomnia tends to worsen as people age.
"Older people spend less time in restful sleep," says Brian Carlin, M.D., Division of Respiratory Diseases at Allegheny General Hospital. "Also, the efficiency of one's sleep decreases to 70 or 80 percent as people get older, so more sleep does not necessarily mean better sleep."
In younger adults, insomnia results from stress or lifestyle changes, Dr. Carlin said, but in people over 65, it is more often related to medical problems or medication. Therefore, the first step to getting a good night's sleep is to work with your physician to discover the underlying cause. For example, arthritis pain or back pain might be keeping you from getting the rest you need. Another possible cause of poor sleep is restless legs or uncontrolled thrashing around in bed. Psychological disorders, such as depression or anxiety, also can cause insomnia. "You want to treat the main medical problems first," Dr. Carlin says.
Certain drugs, such as caffeine and alcohol, and medications, such as those used for asthma or other breathing disorders, can also adversely affect sleep. Your physician might be able to change your medication or the dosage to make it easier for you to sleep. But trying to solve your problem with over-the-counter sleeping pills can be the worst thing you could do, Dr. Carlin cautions. "Sleeping pills may work during the short term, but they quickly lose their effectiveness, and withdrawal from them is difficult."
Some people use melatonin to help them sleep, but Dr. Carlin doesn't recommend it. "Melatonin can work for jet lag, but not chronic insomnia, in my experience. More research must be done on the drug." Dr. Carlin offered these simple guidelines to help you find relief in a good night's sleep:
- Go to bed only when you are tired, and get up at the same time every day.
- Make your bedroom as cool, dark and quiet as possible.
- Exercise every day, but not two to three hours before you go to sleep.
- Avoid daytime naps.
- Avoid caffeine and alcohol four to five hours before bedtime.
- If you can't sleep, get up and read or do some relaxing activity until you feel tired.
Last Updated: September 24, 2009