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Articles » A Good Night's Sleep -- Age Page -- Health Information: NIA
 

A Good Night's Sleep -- Age Page -- Health Information: NIA

Article title: A Good Night's Sleep -- Age Page -- Health Information: NIA

Conditions: aging, sleep disorders, insomnia, sleep apnea

Source: NIA


A Good Night's Sleep

We all look forward to a good night's sleep. Getting enough sleep and sleeping well help us stay healthy. Many older people do not enjoy a good night's sleep on a regular basis. They have trouble falling or staying asleep. Sleep patterns change as we age, but disturbed sleep and waking up tired every day is not part of normal aging. In fact, troubled sleep may be a sign of emotional or physical disorders and something you should talk about with a doctor or sleep specialist.Sleep and Aging

There are two kinds of sleep in a normal sleep cycle - rapid eye movement or dreaming sleep (REM) and quiet sleep (non-REM). Everyone has about four or five cycles of REM and non-REM sleep a night. For older people, the amount of time spent in the deepest stages of non-REM sleep decreases. This may explain why older people are thought of as light sleepers. Although the amount of sleep each person needs varies widely, the average range is between 7 and 8 hours a night. As we age, the amount of sleep we can expect to get at any one time drops off. By age 75, for many reasons, some people may find they are waking up several times each night. But, no matter what your age, talk to a doctor if your sleep patterns change.Common Sleep Problems

At any age, insomnia is the most common sleep complaint. Insomnia means:

  • Taking a long time to fall asleep (more than 30 to 45 minutes)
  • Waking up many times each night
  • Waking up early and being unable to get back to sleep
  • Waking up feeling tired
      With rare exceptions, insomnia is a symptom of a problem, not the problem itself.
      Insomnia can be linked with other sleep disorders such as sleep apnea, a common problem that causes breathing to stop for periods of up to 2 minutes, many times each night.

    There are two kinds of sleep apnea:
  • Obstructive sleep apnea is an involuntary pause in breathing - air cannot flow in or out of the person's nose or mouth.
  • Central sleep apnea is less common and occurs when the brain doesn't send the right signals to start the breathing muscles.
      In either case, the sleeper is totally unaware of his or her struggle to breathe. Daytime sleepiness coupled with loud snoring at night are clues that you may have sleep apnea. A doctor specializing in sleep disorders can make a diagnosis and recommend treatment. Treatments include learning to sleep in the correct position, devices that help keep your airways open, medication, and surgery.

    Suggestions for a Good Night's Sleep

    A good night's sleep can make a big difference in how you feel. Here are some suggestions to help you:

  • Follow a regular schedule - go to sleep and get up at the same time. Try not to nap too much during the day - you might be less sleepy at night.
  • Try to exercise at regular times each day.
  • Try to get some natural light in the afternoon each day.
  • Be careful about what you eat. Don't drink beverages with caffeine late in the day. Caffeine is a stimulant and can keep you awake. Also, if you like a snack before bed, a warm beverage and a few crackers may help.
  • Don't drink alcohol or smoke cigarettes to help you sleep. Even small amounts of alcohol can make it harder to stay asleep. Smoking is dangerous for many reasons including the hazard of falling asleep with a lit cigarette. The nicotine in cigarettes is also a stimulant.
  • Create a safe and comfortable place to sleep. Make sure there are locks on all doors and smoke alarms on each floor. A lamp that's easy to turn on and a phone by your bed may be helpful. The room should be dark, well ventilated, and as quiet as possible.
  • Develop a bedtime routine. Do the same things each night to tell your body that it's time to wind down. Some people watch the evening news, read a book, or soak in a warm bath.
  • Use your bedroom only for sleeping. After turning off the light, give yourself about 15 minutes to fall asleep. If you are still awake and not drowsy, get out of bed. When you get sleepy, go back to bed.
  • Try not to worry about your sleep. Some people find that playing mental games is helpful. For example, think black - a black cat on a black velvet pillow on a black corduroy sofa, etc.; or tell yourself it's 5 minutes before you have to get up and you're just trying to get a few extra winks.

    If you are so tired during the day that you cannot function normally and if this lasts for more than 2 to 3 weeks, you should see your family doctor or a sleep disorders specialist.Additional Information Sources

    For general information about sleep, contact the following organizations:American Sleep Apnea Association
    1424 K Street NW,
    Suite 302
    Washington, D.C. 20005
    202-293-3650
    https://www.sleepapnea.org
    asaa@sleepapnea.org

    Better Sleep Council
    501 Wythe Street
    Alexandria, Virginia 22314
    703-683-8371
    https://www.bettersleep.org

    Narcolepsy Network
    10921 Reed Hartman Highway
    Suite 119
    Cincinnati, Ohio 45242
    513-891-3522
    https://www.narcolepsynetwork.org

    National Center for Sleep Disorders Research
    Two Rockledge Center, Suite 10038
    6701 Rockledge Drive, MSC 7920
    Bethesda, Maryland 20892-7920
    301-435-0199
    https://www.nhlbi.nih.gov/health/public/sleep

    National Sleep Foundation
    1522 K Street, NW
    Suite 500
    Washington, D.C. 20005-1253
    202-347-3471
    https://www.sleepfoundation.org

    Restless Legs Syndrome Foundation
    819 Second Street SW
    Rochester, Minnesota 559002
    507-287-6465
    https://www.rls.org
    rlsfoundation@rls.org

    Sleep Disorders Dental Society
    11676 Perry Highway
    Bldg. 1, Suite 1204
    Wexford, Pennsylvania 15090
    724-935-0836
    https://www.thesdds.org

    The National Institute on Aging offers a variety of information about health and aging. For a list of publications, contact:The National Institute on Aging Information Center
    P.O. Box 8057
    Gaithersburg, Maryland 20898-8057
    1-800-222-2225
    1-800-222-4225 (TTY)
    https://www.nih.gov/nia

    National Institute on Aging
    U. S. Department of Health and Human Services
    Public Health Service
    National Institutes of Health
    May 2000




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