Title: Sleep Troubles That Come With Aging
No Restful Nights
Even if you’re not losing sleep over worries like war, inflation, or politics, it doesn’t mean you’re getting a good night’s rest. For many individuals over 50, achieving a peaceful dream state can be a challenge due to issues with insomnia. Common symptoms include early waking, difficulty falling asleep, and frequent waking during the night.
Causes of Sleep Troubles in Older Adults
Putting on Extra Weight
As you age, your metabolism naturally slows down, making weight gain almost inevitable if proper diet and exercise are neglected. This excess weight can contribute to sleep disorders like apnea. Researchers at Johns Hopkins have discovered that shedding belly fat can lead to improved sleep quality. On the flip side, a study in the International Journal of Obesity suggests that sleep problems can hinder weight loss efforts.
Dealing with Sleep Apnea
Sleep apnea, a condition where the upper airway becomes obstructed during sleep, leading to interrupted breathing, is more common in individuals over 40, particularly if they are overweight and male. Left untreated, it can result in serious consequences such as cardiac arrest and sudden death. Fortunately, there are effective treatments available for sleep apnea.
Menopausal Sleep Issues
Menopause brings a host of challenges, including hot flashes, mood swings, and insomnia. Many menopausal and post-menopausal women experience reduced sleep satisfaction, with up to 61% reporting insomnia. However, medical interventions can help alleviate these sleep disturbances by addressing hormonal changes.
Prostate Troubles
For aging men, an enlarged prostate gland can cause frequent urination at night due to a condition called benign prostatic hyperplasia. Managing fluid intake before bedtime and avoiding diuretics like caffeinated beverages can help reduce nighttime bathroom trips for relief.
Combatting Snoring
While snoring can occur at any age, it becomes more prevalent as we grow older due to muscle tone loss in the throat, neck fat deposits, and airway narrowing. Strengthening exercises and weight loss can help alleviate snoring. Interestingly, playing the didgeridoo has shown promise in reducing snoring.
Heart Health and Insomnia
As the heart muscle weakens with age, insomnia can worsen chronic heart failure symptoms. Chest pain, difficulty breathing while lying down, and interrupted sleep can be common issues. Seeking medical advice and making lifestyle adjustments can improve sleep quality for individuals with heart conditions.
Circadian Rhythm Changes
Aging affects our ability to achieve deep sleep, leading older adults to spend less time in bed. The circadian rhythm, responsible for regulating our sleep-wake cycle, deteriorates with age, posing challenges to maintaining a consistent sleep pattern.
Managing GERD and Acid Reflux
Heartburn and acid reflux can disrupt sleep quality, causing discomfort during the night. Lifestyle changes and medications can help alleviate these symptoms and improve sleep for individuals dealing with gastroesophageal reflux disease.
It becomes even more challenging when sleep is elusive due to this issue. Unfortunately, there is a concerning cycle at play here. Gastroesophageal reflux disease (GERD) not only causes disruptions in sleep but also worsens with sleep deprivation. It’s not recommended to lie down when dealing with GERD, creating a dilemma. So, what’s the solution? Sleep while standing up? Doctors suggest restricting food intake after 7 p.m. and following a bland diet.
Noise disturbances can significantly impact sleep, especially during the light sleep stage, which seniors already struggle to reach. Common disruptions like car alarms, barking dogs, or passing conversations can wake seniors more frequently. Consider using noise-canceling plugs if noise interrupts your sleep before you can even drift off.
As we age, the need for medications increases to keep our bodies functioning properly. However, these medications often come with their own set of side effects. If medication levels are not adjusted correctly, it can lead to sleep troubles. Always consult your doctor before starting any new medication and be aware of potential side effects, especially those related to insomnia.
Limited exposure to natural light and sunshine can disrupt the circadian rhythm, impacting sleep quality, particularly for seniors with restricted mobility. If you’re unable to get sufficient sunlight, consider light therapy to regulate your body’s internal sleep clock.
Aging can bring about changes in cognitive functions, potentially leading to depression, which is a common factor in sleep issues among the elderly. It’s crucial to address any underlying depression by seeking medical help.
Restless Leg Syndrome, more prevalent in individuals over 50, can cause discomfort and restlessness, making it challenging to fall asleep. Possible remedies include limiting bright lights before bed, warm baths, and chamomile tea to alleviate symptoms without medication.
Joint pain and discomfort can disrupt sleep patterns, indicating the need for a new mattress that offers proper support. As our bodies change, so should our sleeping surfaces to ensure a restful night’s sleep.
As we age, maintaining a comfortable body temperature becomes more difficult, affecting sleep quality. This can result in early waking or an inability to regulate temperature during the night.
In order to ensure a good night’s rest, aim to go to bed at a reasonable hour. To receive additional beneficial health suggestions, kindly subscribe to our complimentary newsletters. This content was first featured on Cheapism. Photo by KatarzynaBialasiewicz/istockphoto. For more from Cheapism, explore: 12 Affordable Travel Destinations for Older Adults, Valuable Insights from Seniors for Millennials, Life Expectancy Data for Your Birth Year, 21 Iconic Movies Adored by Baby Boomers, and Handy Tips for Getting Home Safely If You Cannot Drive Following a Medical Procedure.
