As a senior, it is understandable if you are having sleep troubles. According to the National Sleep Foundation, about two-thirds of older adults experience one or more symptoms of a sleep problem at least a few nights a week.

Are you aware that sleeping well could be your key to aging well?

As a senior, it is understandable if you are having sleep troubles. According to the National Sleep Foundation, about two-thirds of older adults experience one or more symptoms of a sleep problem at least a few nights a week.
 

Common sleeping problems

As people age, they tend to have a harder time falling asleep and more trouble staying asleep than when they were younger. It is a common misconception that sleep needs decline with age. In fact, research demonstrates that our sleep needs remain constant throughout adulthood. Changes in the patterns of our sleep - what specialists call "sleep architecture" - occur as we age, and this may contribute to sleep problems.

Sleep needs vary

Sleep needs vary. In general, most healthy adults need seven to nine hours of sleep a night. However, some individuals are able to function without sleepiness or drowsiness after as little as 6 hours of sleep. Others can't perform at their peak unless they have slept 10 hours.

If you have trouble staying alert during boring or monotonous situations when fatigue is often "unmasked," you probably aren’t getting enough good-quality sleep.

Insomnia & aging

The prevalence of insomnia is higher among older adults. 44 percent of older persons experience one or more of the nighttime symptoms of insomnia at least a few nights per week or more. Insomnia may be chronic (lasting over one month) or acute (lasting a few days or weeks) and is often related to an underlying cause such as a medical or psychiatric condition.

The prevalence of insomnia is higher among older people. Rates of insomnia increase as a function of age, but most often the sleep disturbance is attributable to some other medical condition.

Some medications can lead to insomnia, including those taken for colds and allergies, high blood pressure, heart disease, thyroid disease, asthma, pain medications and depression (especially some antidepressants).

It is worthwhile to speak to your doctor about insomnia symptoms and about any effects these symptoms may have. Your doctor can help assess how serious a problem it is and what to do about it.

10 simple sleep tips for seniors

  1. Sleep on a good bed like Sealy Posturepedic
  2. Establish a regular bedtime routine and a regular sleep schedule
  3. Keep consistency in mind. Establish a regular routine
  4. Do not eat or drink too much before bedtime
  5. Avoid alcohol & nicotine, especially close to bedtime
  6. Keep a "sleep diary" for two weeks to record sleep and health habits; share this record with your doctor or other healthcare professional
  7. Avoid naps, particularly in the late afternoon or evening
  8. Exercise, but not within three hours before bedtime
  9. Create a sleep-promoting environment that is quiet, dark, cool and comfortable
  10. Talk to your doctor about your sleep habits

For additional information on sleep wellness, you can visit the National Sleep Foundation at www.sleepfoundation.org or visit the Better Sleep Council Canada at www.bettersleep.ca.

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