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6 Tips on Sleeping Better
Lisa Reisman • Aug 28, 2019
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6 Tips on Sleeping Better
We have all experienced a restless night—sleeping should be easy especially if you know your body is tired. Tossing and turning all night can be a source of extreme frustration and take a very serious toll on the body. Good sleep should be as plentiful as clean air and good foods, which are essential to living a normal, balanced life. Changes in our sleep patterns are a normal part of the aging process; however, if you or a loved one are experiencing trouble sleeping at night, there are certain things you can do to better your sleep and in return your well-being.
Understanding Sleep
The inability to fall asleep or stay asleep can be characteristic of insomnia, a disorder that affects more people than one would think. In fact, insomnia for seniors is very common, affecting almost 50% of adults 60 and older, reports the National Institute of Health. When it’s bad, this type of sleep deprivation can affect our lives in the daytime as well. Memory loss, irritability, depression, and a variety of other things may complicate your life if you’re not sleeping at night.
The National Sleep Foundation corrects a common misconception— sleep tends to decline with age. In fact, sleep needs to remain constant through adulthood. Our sleep cycles are made up of deep and light sleep, with intermittent REM sleep (periods of active dreaming). Our bodies repeat these sleep cycles until it’s time to wake up; older people tend to spend most of their nights in the lighter stages of sleep. Although age may take a big part of why our bodies have difficulty falling asleep, research suggests that much of this disturbance can be attributed to the physical and psychiatric underlying issues alongside the prescription drugs being used to treat them.
Why this is Happening to You
Underlying Medical Conditions
Issues falling asleep can be categorized into “primary” and “secondary” sleeping disorders. Many older adults suffer from these secondary sleeping disorders, meaning they are secondary to an underlying medical condition whose main symptoms are not related.
According to Leslie Kernisan, MD, MPH, common health conditions that can disrupt sleep in older adults include:
-Heart and lung conditions which affect breathing, such as heart failure and chronic obstructive pulmonary disease
-Gastroesophageal reflux disease, which causes heartburn symptoms and can be affected by big meals late at night
-Painful conditions, including osteoarthritis
-Urinary problems that cause urination at night; this can be caused by an enlarged prostate or an overactive bladder
-Mood problems such as depression and anxiety
-Neurodegenerative disorders such as Alzheimer’s and Parkinson’s
-Medication side-effects
If you think one of these conditions could be the reason you’re not sleeping well at night, consult a medical professional. If something such as untreated pain is what’s keeping you awake, that could be an easy fix to better your nighttime snooze.
Snoring & Sleep Apnea
According to The National Foundation of Sleep, “snoring is the primary cause of sleep disruption for approximately 90 million American adults; 37 million on a regular basis.” Snoring can absolutely be associated with being overweight, which is an issue in itself. When snoring is loud, it can be a symptom of obstructive sleep apnea (OSA), and can be associated with high blood pressure as well as other health problems. With obstructive sleep apnea, breathing stops for as long as 10-60 seconds, allowing oxygen to stop and become very low. When our bodies fall below normal oxygen rates, it alerts our brains and jolts our bodies to wake up and let ourselves breath normally. If this happens constantly throughout the night, we don’t fall into the deeper periods of our sleep cycle and our night’s sleep is further compromised. Pay attention to how many times you’re woken up out of your sleep gasping for air, or if a family member has told you they can hear you snoring behind closed doors. These are signs that you may be suffering from sleep apnea and you should consult a doctor to help you find a treatment.
Additional Causes
Restless leg syndrome (RLS) is a neurological movement disorder characterized by the uncontrollable urge to move the limbs. The symptoms are unpleasant and usually painful; itching, tingling, burning, or spasms may occur with RLS. It isn’t completely understood why RLS affects so many older adults in their sleep, but it seems to be related to dopamine and iron levels in the brain. RLS has been associated with depression and anxiety, and get worse with certain types of medication. Periodic limb movements of sleep (PLMS) can be another contributing factor to why you’re not sleeping at night. Medical professionals conclude it’s not entirely treatable as it affects the toes, hips, and ankles. The onset of PLMS can be more bothersome to those whom you share a bed space with if it happens regularly.
Tips for A Restful Night
If you’re someone who stirs about all night, tossing and turning because of stress and anxiety, it could be easy to address these emotional issues to better your night’s sleep. Try to keep a diary of your daytime habits for you to reflect back on. This could help you pin point what has been constantly affecting you in your nighttime routine. Here are some additional tips to help you get a better night’s sleep.
-Naturally boost your melatonin levels by getting rid of artificial lights in your bedroom. Artificial lights can suppress our bodies’ melatonin, a very important hormone that helps make us sleepy. In saying that, try not to read from any source of technology with a brightly lit screen. Electronic devices such as iPads and cell phones usually stimulate our brains when they should be shutting down.
-Make sure your bedroom is a sacred place. If you’re a light sleeper and sensitive to light, invest in good window treatment to create a dark and comfortable space for you to rest. Do yourself another favor and (if possible) remove all clocks from your bedroom. Often when we have trouble sleeping, get up to check the time of the night. This can further your anxiety about falling asleep and put stress on your mind.
-Try to limit sleeping aids. Sedatives and sleeping aids should be used as a last resort, especially if chronic insomnia isn’t something you’re suffering from. Sleeping pills and anti-anxiety medications although successful at making people sleepy, can be bad for brain function and highly addictive.
-Pay attention to your napping. Studies show that naps between 15 and 45 minutes can improve brain function and mental state. Napping any longer can make you feel groggy and sleepier in return. Also, try not to nap too late in the day so that way you’re tired enough to fall asleep at your normal evening bedtime.
-Keep track of your diet. Limit caffeine and alcohol hours prior to bedtime. Caffeine has its obvious reasons, but alcohol, which can be thought of as a depressant in helping us sleep, has the opposite affect on the brain by disrupting the sleep schedule.
-Increase daily exercise routine. Exercising releases chemicals in your brain that promote a better nights sleep. If falling asleep is your weakness, exercise will help tire out your body to prepare it for nighttime rest.
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