Senior Health Focus
Getting a Good Night's Sleep

As we age, the quest for sweet dreams can become a real nightmare. Complaints of sleep difficulties are common among older individuals. Typical symptoms for individuals over age 65 include problems falling asleep and maintaining sleep, early-morning awakening, and excessive daytime sleepiness.

A variety of reasons keep seniors from getting enough rest. They include medical illnesses, medication, psychiatric disorders, social changes and poor sleep habits.

Primary sleep disorders are also more common in older adults than in younger persons. Restless leg syndrome and periodic limb movement disorder can disrupt sleep and sleep apnea can lead to daytime sleepiness.

These sleepless nights do add up. Loss of sleep can lead to falls and accidents. Sleep-disordered breathing can have serious cardiovascular, pulmonary and central nervous system effects. And, there is strong association between sleep apnea and hypertension.

A refreshing sleep requires both sufficient total sleep time, usually eight hours, as well as sleep that is in sync with the individual's circadian rhythm. The circadian rhythm is an internal clock that promotes a daily cycle of nighttime sleep and daytime alertness.

If you are chasing a good night's rest, try these strategies to help you sleep better:

• Gradually cut down on caffeine until you've "decaffeinated" yourself.
• Avoid eating a heavy meal or drinking alcohol right before bedtime. A full stomach can give you heartburn, which can disrupt sleep, and alcohol can affect deep sleep, allowing you to be awakened throughout the night more easily.
• Make exercise a part of your daily routine, but plan relaxing nighttime activities before bedtime.
• Set the stage for sleep. Identify factors that affect the sleep-wake cycle including excessive light, uncomfortable room temperatures, and a ringing telephone. Eliminate as many interruptions as you can.
• Don't use your bedroom as an office/ lounge. Paying bills and watching TV are non-resting activities. Bedrooms should be a haven purely used for relaxing.
• If you're in bed, but toss and turn and can't sleep a wink, go into another room and read a book for a while or listen to some music. When you start feeling drowsy, head back to bed.
• Soak feet or legs in a warm bath to provide relief from restless leg syndrome.

If the problem persists, take action. Have a clinical evaluation performed by an informed primary care physician or geriatric specialist.

Like the Irish proverb says, "The beginning of health is sleep."

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©2006 Texas Medical Center

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