Aging and Sleep
From Curse To Comfort

For many baby boomers and seniors, sleep time may be down to only about 6 ½ hours per night, as opposed to babies who get about 11 ½ hours of sleep per night (plus naps). But there is a difference between sleeping less and getting less quality sleep. So what is the big deal about sleep (aside from making us not feel tired? According to the University of California Berkeley, it is essential to help us process our emotions and our activities during the day, and has been compared to re-setting our internal magnetic compass.

In fact, enough sleeping and dreaming helps us control our emotions. Further studies indicate that there are correlations between serious insomnia and suicide and depression. The Substance Abuse and Mental Health Services Administration cites insomnia and sleep disturbance as a suicide prevention warning sign, along with nightmares. Elderly issues can sometimes seem overwhelming and depressing, causing insomnia. So aging and sleep needs to be monitored.

As you are aware, the causes of almost any condition can be many. Here are a few of the most common causes (not in any particular order) of insomnia in the elderly, and also in baby boomers. Aging and sleep issues can begin during the middle-age years.

• Irregular sleep schedule, or change in sleep time
• Stress
• Depression and anxiety
• Grieving for a loved one, a pet, or major change in life
• Other mood disorders, including Post Traumatic Stress Disorder
• Pain, especially chronic pain
• Discomfort such as Restless Leg Syndome (RLS)
• Indigestion and acid reflux
• Frequent nighttime urination (including caused by diuretics)
• Stimulants such as caffeine, tea, even alcohol
• Medications (i.e., beta blockers; meds for heart, blood pressure, thryroid, also Parkinson’s)
• Adverse reactions to drugs
• Noise, especially traffic, trains, airplanes
• Sleeping during the day
• Snoring, sleep apnea – which involves irregular breathing and can lead to high blood pressure, heart attack and stroke as well

Those in the medical field and who study sleep, such as the Sleep Foundation and American Academy of Sleep Medicine, use the phrase “sleep hygiene” to describe the ideal way to prepare oneself for sleep. Many of the tips below are part of good sleep hygiene.

• Develop a set sleep schedule, going to bed and waking up at the same time, even weekends. Body rhythms are important with aging and sleep.
• Avoid napping during the day.
• Try mild exercise daily, like stretching, walking, yoga.
• Create a relaxing routine to prepare for bed.
• Create a comfortable sleeping environment (see tips below).
• Taking melatonin, a natural hormone that helps us regulate circadian rhythms. Our own natural melatonin (or lack) can be a factor in aging and sleep.
• Avoid stimulants such as coffee, tea, alcohol.
• Seek psychological assistance for mood disorders, depression, anxiety.
• Review all medications with your medical practitioner.
• If you cannot avoid certain noises when you sleep, like planes and trains, block out the sound with “white noise” (perpahs a fan) or a CD with music, or sound from nature such as ocean waves.
• Avoid exercising before bed.
• Cut down on drinking fluids before bed; even after 6:00 p.m.
• Avoid TV or computer work before bed, especially anything that is disturbing (including the news).
• If you or your loved one snores (which in itself can wake you up), get checked for sleep apnea – a common problem with aging and sleep.
• The right nighttime snack can help, that contain a balance of tryptophan (found in turkey, nuts, fish, eggs, milk, foods rich in protein) coupled with good carbs that help in its processing, such as half a piece of fruit. Dr. Nicholas Perricone (author of The Perricone Prescription) recommends a few raw almonds and half a pear or apple, about an hour or two before bed.
• Try warm milk – the calcium helps as well.

Aging and sleep is not a hopeless issue. A comfy sleep area and before-bed ritual may seem “all in your mind” -- and in a way they are, since they do assist the brain in managing sleep. But they are important in re-establishing the all-important circadian rhythm. Here are a few of my favorite tips, many of which I can verify do work – for me, anyway!

• Have a light snack (see above) an hour or two before bed.
• Take a warm, fragrant bath before bed with a soothing scent such as lavender.
• Spray a little lavender on your pillow cases before bed.
• Clean, comfortable bedding is important – flannel sheets in winter are wonderful!
• Wear clean, comfortable pajamas -- there is something about Clean that is very soothing.
• The room should be dark; even a night light can send the wrong lighting signals to the brain, as can those little LED lights on phones, computers, TVs, etc.
• Remove any computers or TV from your sleeping quarters; or at least screen them away.
• Keep a music player near your bed in case you need to put on white noise, music or nature sounds.
• Consider learning to meditate, and do it before going to sleep (the best, short program I’ve ever used is called “Deep Relaxation” by Learning Strategies Corporation (www.learningstrategies.com) – it truly works to help sleep and also get rid of stress).
• Read something short and inspirational – avoid reading material that is over exciting, depressing, violent, etc.
• Adjust the temperature and windows of the room.
• Keep the covers lifted off the feet so they don’t become cramped.
• If you have RLS, massage your legs and do a few stretches before bed.
• If you have acid reflux (common with aging and sleep), avoid sleeping on your back, and try propping up with two pillows.
• Speaking of acid reflux (which I developed from taking Fosamax), I went through all those typical over-the-counter remedies and also prescriptions, none of which helped. I could never sleep on my back or without two pillows. Until I began taking two simple (and cheap) Chewable Peppermint Enzyme Tablets a day, from the health food store. Within two weeks (after over three years of problems) it was all gone.
• Consider a natural, herbal relaxant (but you may need to consult your medical professional first). Chamomile tea and valerian root are well-known. I can definitely recommend Rescue Sleep (a plant-based tincture) by Bach; and Rescue Remedy, which aids with stress reduction – very good. Both can be found in health food stores.

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