Don't assume that a lack of sleep is part of getting older. Insomnia is not necessarily a fact of life as you head to retirement or old age. You need sleep just as much as you did when you were 20 years young. Sleep rejuvenates the body creating an alert brain and restful body. However, when you encounter sleeping problems there are steps you can take to combat the problem and regain a restful night's sleep.
Yes, some insomnia is a fact of life as you age. However, repeated sleepless episodes are not. Don't take this problem lying down. Examine your lifestyle from diet and exercise down to the pillow you use to pinpoint your problem.
Normal sleep habits of the older adult
Knowing what is normal in regards to sleep can help you more accurately pinpoint any insomnia issues. As you grow older, your body does not produce as many chemicals which tell your body when to sleep and when to wake. Certain hormones and substances like melatonin naturally decrease with age. Therefore, your internal clock gets reset and you find yourself in bed earlier and getting up earlier too.
Lighter sleep, staying asleep and frequent waking up is characteristic of most sleep routines as you age. This is fairly normal. What is not normal is staying up all night, not being able to even fall asleep, or getting enough sleep and still dragging the next day. These are signs of insomnia.
Medical conditions that cause insomnia
Many older adults have health problems which can contribute to insomnia. Chronic pain conditions like arthritis, cancer and osteoporosis can make falling asleep rather difficult. They can also wake up frequently because you cannot get comfortable.
Incontinence, diabetes, prostate trouble or urinary tract problem all will wake you up at night to go to the bathroom. Frequent potty trips can definitely interrupt sleep and making falling back asleep difficult.
Breathing difficulties due to asthma, hypertension, pulmonary disease and even sleep apnea can cause insomnia. Breathing issues can prevent you from falling into deep REM sleep, which is the cycle that promotes rest and healing.
Medications that cause insomnia
Many times, it is not the medical condition itself causing the sleep problems, it is the medication used to treat it. Decongestants for allergies and colds can make it difficult to fall asleep. Many hypertension drugs like beta blockers, calcium channel blockers and even blood thinners can cause sleep problems.
Sometimes, it is a matter of timing. Ask your doctor if you can change your medication schedule. If you are drinking caffeine or even alcohol, these can adversely react with the medication, causing insomnia. Check with your doctor and read over the counter labels for other possible drug culprits.
Change in lifestyle
A new diet or exercise plan could be an issue with sleep problems. Your body may also not recognize when it is night and day. Therefore, you will want to get out more and experience the sunshine as well as sunsets. Your body will need to retrain to recognize night and day. A lack of physical activity could also account for insomnia. Have you changed your pillows or thread count on your sheets? Sometimes, the minutest changes can make a difference.
Solving the problem
You can try changing your diet and exercise routines. Aromatherapy works sometimes too. Relaxation techniques, warm baths and a cup of warm milk are options. However, some people's insomnia persists despite a number of changes or remedies. A doctor can help with your sleep problem through various sleep aids or sleep medication.
Keep chipping away at the problem until you find a solution to your insomnia. Don't give up and just accept less sleep and rest. There is a solution out there for you. You just have to find it.
