Sleep is Important to Health

Humans devote about one-third of their lives to one activity but think little about it--until they cannot do it. This activity has a calming effect, often leaves one feeling refreshed and promotes overall wellness. What is this activity? Sleep.

Along with the physical changes that occur as we get older, changes to our sleep patterns may also occur. As people age they tend to have a harder time falling asleep and more trouble staying asleep. It is a common misconception that sleep needs decline with age; our sleep needs remain constant throughout life. Sleep occurs in several stages, including dreamless periods of light and deep sleep, and occasional periods of active dreaming. The sleep cycle is repeated several times during the night. Older people spend more time in the lighter stages of sleep than in deep sleep.

Insomnia

Insomnia is the inability to sleep. It occurs more frequently among older adults. Insomnia may have serious effects, complicating other conditions or making a person too tired to function normally during his waking hours. People with insomnia can experience excessive daytime sleepiness, difficulty concentrating and increased risk for accidents and illness. If you have insomnia at least a few nights per week or more, it is worthwhile to speak to your health care provider about your trouble sleeping and any effects your insomnia may have on your body.

Snoring

Snoring, a condition that gets worse with age, is the primary cause of sleep disruption for many adults. Snoring is most often associated with persons who are overweight. Loud snoring is particularly serious as it can be a symptom of sleep apnea. In sleep apnea, breathing stops and the amount of oxygen in the blood drops. This alerts the brain, causing you to wake up and resume breathing. These stoppages of breathing can occur repeatedly, causing multiple sleep disruptions throughout the night. A person with sleep apnea may be very sleepy during the day and find that regular functions are impaired. Untreated sleep apnea puts a person at risk for cardiovascular disease, headaches, memory loss and depression. If you snore regularly and it can be heard from another room, or you have been told you stop breathing during your sleep, you might have sleep apnea and should discuss it with your health care provider.

Things to Consider

Certain conditions are related to sleep problems:

• Hypertension is associated with both snoring and sleep apnea.
• The hot flashes, changes in breathing and decreased hormonal levels associated with menopause may cause trouble sleeping.
• Many cancer patients experience sleep problems.
• Acid reflux may cause difficulty falling and staying asleep. Heartburn sufferers experience nighttime burn, which is uncomfortable and keeps them awake. This is more likely to occur while resting your back.
• Depression is closely associated with insomnia and is a risk factor for having difficulty sleeping. People with chronic insomnia are most likely to be depressed.
• The pain and discomfort of arthritis may make it difficult to sleep through the night.

The medications used to treat these and other medical conditions may adversely affect your ability to sleep.

Improve Your Sleep

If you experience sleep problems, think about whether your difficulty sleeping may be caused by an event or a particular stress. If so, the problem may resolve in time and you need not seek treatment. Try the following to improve your sleep:

• Use your bed and bedroom for sleep only. It is best to take work materials, computers and televisions out of the sleeping environment.
• Maintain a regular bedtime and wake time schedule, even on weekends.
• Create a good sleep environment that is dark, quiet, comfortable and cool.
• Sleep on a comfortable mattress and pillows.
• Finish eating at least two to three hours before your regular bedtime.
• Exercise regularly, completing your workout at least two hours before bedtime.
• Avoid alcohol, nicotine and caffeine close to bedtime; they can lead to poor sleep.

If sleep problems persist, they may be a sign of a larger problem that could adversely affect your health. See your health care provider and discuss your sleep problems with him or her to try to determine their cause. Do all you can to ensure that your body and mind have the seven to eight hours of sleep per night that they need.

For more information, go to The National Institute of Aging “Good Night’s Sleep” webpage: http://www.niapublications.org/engagepages/sleep.asp.