Q. Do
older people need more sleep?
A.
Seniors need about the same amount of sleep as younger adults, seven to nine
hours a night.
Unfortunately, many older adults don’t get the
sleep they need, because they often have more trouble falling asleep. A study
of adults over 65 found that 13 percent of men and 36 percent of women take
more than 30 minutes to fall asleep.
Also, older people often sleep less deeply and
wake up more often throughout the night, which may be why they may nap more
often during the daytime. Nighttime
sleep schedules may change with age too. Many older adults tend to get sleepier
earlier in the evening and awaken earlier in the morning.
Many people believe that poor sleep is a
normal part of aging, but it is not. Sleep patterns change as we age, but
disturbed sleep and waking up tired every day are not part of normal aging. If
you are having trouble sleeping, see your doctor or a sleep specialist.
Here are some pointers to help you get better sleep:
Go to sleep and wake up at the same time, even
on weekends. Sticking to a regular bedtime and wake time schedule helps keep
you in sync with your body’s circadian clock, a 24-hour internal rhythm
affected by sunlight.
Try not to nap too much during the day—you
might be less sleepy at night.
Try to exercise at regular times each day.
Exercising regularly improves the quality of your nighttime sleep and helps you
sleep more soundly. Try to finish your workout at least three hours before
bedtime.
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. Also, the nicotine in cigarettes is a stimulant.
Create a safe and comfortable place to sleep.
Make sure there are locks on all doors and smoke alarms on each level of the
house. 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, tell yourself it’s five 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 two to three weeks,
you should see your family doctor or a sleep disorders specialist.
If you would like to ask a question, please
write fredcicetti@gmail.com
All Rights Reserved © 2007
by Fred Cicetti