More than half of older Americans have trouble
sleeping and accept it as a normal part of aging.
But there are steps elderly people can take to
improve their sleep, a researcher says.
"Sleep requirements and patterns change
throughout life, but sleep problems in the elderly
are not a normal part of aging," Dr. Julie
Gammack, assistant professor of geriatrics at
Saint Louis University, said in a prepared statement.
It's important to attempt to solve sleep problems,
which can be a health risk and have a negative
effect on quality of life.
"Sleep disturbance in the elderly is associated
with decreased memory, impaired concentration
and impaired ability to function. It contributes
to an increased risk of accidents, falls and chronic
fatigue," said Gammack, the author of a review
article published in July's American Journal
of Medicine.
The first step for elderly people with sleep
problems is to keep a diary for a week or two
that tracks: usual wake-up and bedtimes; timing
and size of meals; amount of exercise; medications;
and descriptions of how much and how restful sleep
was each night.
This information will help a doctor establish
whether a person truly has insomnia.
Before prescribing medications for sleep problems,
doctors should recommend certain lifestyle changes,
Gammack said.
"A daytime walk with correctly timed daylight
exposure is useful for insomnia. Appropriate temperature
controls, adequate ventilation, and dark sleep
environment may also lead to dramatic improvement
in sleep quality," she said.
Here are some other suggestions:
- Increase exposure to bright light and natural
light during the day and early evening.
- Avoid napping after 2 p.m. and limit yourself
to one half-hour nap a day.
- Check the effect of medications on sleep.
- Wait until you're sleepy to go to bed.
- Avoid heavy meals before bedtime. If you're
hungry, eat a light snack.
- Limit liquids in the evening.
- Keep a regular schedule.
- Rest and retire at the same time each day.
- Eat and exercise regularly.
- Manage stress by discussing worries long before
bedtime and by using relaxation techniques.
