Insomnia and lack of sleep

Sleep is essential to our health and wellbeing. Getting enough sleep is important at any age. But many older people have difficulty sleeping. Older people commonly have problems falling to sleep, remaining asleep or they could feel sleepy all the time.

What happens when we sleep?

Sleep occurs in stages. There is light sleep, deep sleep and dreaming sleep (REM sleep). We have the best sleep during deep sleep (or non-REM sleep). This usually occurs at the beginning of the evening.

As we age our body spends less time in deep sleep. Consequently many older people are light sleepers and have problems with night time waking especially early in the morning.

Common causes of lack of sleep

There are many causes of lack of sleep and disturbed sleep patterns. People who are anxious or worried about their sleep usually have more problems sleeping.

Pain, medications or other health conditions such as restless leg syndrome can also keep older adults awake at night.

If you are caring for someone with dementia you could be waking frequently overnight which could lead to exhaustion. Taking a nap during the day can also make it difficult to sleep well at night.

Signs of lack of sleep

Over time lack of sleep can make a person feel irritable and depressed. Feeling sleepy all the time is not normal. When we feel tired it can be hard to concentrate.

Lack of sleep can lead to:

• Falls and accidents
• Problems with memory
• Anxiety and confusion
• Feeling constantly stressed

Insomnia

People who have problems falling asleep and remaining asleep could have insomnia. Insomnia is a common sleep problem in older adults.

Many people take sleeping pills for their sleep problems. Sleeping pills may help some people with insomnia in the short term. However, sleeping pills can be addictive.

Insomnia has many causes and should always be investigated. Insomnia can be related to an existing health problem or it could be the result of poor sleep habits. Some people constantly worry about getting a good night's sleep making insomnia worse. 

Healthy sleep tips

There are many things you can do to help improve your sleep. Developing a good sleep routine and healthy bed time habits can contribute to a healthier night's sleep.

Things you can do:

• Develop regular sleep times.
• Avoid napping in the daytime.
• Get some afternoon sun (helps synchronize your body clock).
• Engage in some physical activity during the day (not within 3 hours of going to sleep).
• Keep the bedroom dark and free of noise.
• Ensure the bedroom temperature is not too hot or too cold.
• Avoid caffeine and alcohol before bed.
• Go to bed when feeling sleepy.
• Learn a relaxation technique.
• Avoid large meals before bed, if you feel hungry a light snack will help.
   

If you are not sleepy after about 20 minutes get out of bed. Try watching some TV or reading before returning to bed when you feel sleepy. Some people find learning a relaxation technique such as meditation triggers a restful night's sleep.