Improving Sleep
Among Older Adults

Like any person, seniors need quality, nightly sleep of seven to nine hours. According to the National Sleep Foundation (NSF), however, “it can be harder for men and women ages 65+ to stay asleep throughout the night.” Sleeplessness can be triggered by lots of possible causes, for many the cause may be a sleep disorder. The NSF says that the most common sleep disorder is insomnia, “a very common sleep issue that affects almost 50 percent of adults 60 and over.”

If you are experiencing sleeplessness and it is leaving you feeling tired during the day, it is important to see a professional. Sleep issues must not be ignored because this could be a symptom of another physical or mental health condition. Conversely, lack of sleep can also impact your physical and mental health. If you are having a hard time sleeping, don’t ignore it!

Aging and Insomnia

Aging does not diminish your need for good sleep. You have many reasons to worry about what may keep you awake at night. If this happens night after night, you could run the risk of developing insomnia.

Insomnia is defined by NSF as “difficulty falling asleep or staying asleep, even when a person has the chance to do so.” In technical terms, it is a sleep disorder that is persistent and accompanied by an altered functioning during the day. This means that you can experience sleep-related problems, such as exhaustion, poor concentration, boredom, irritability, low motivation, bodily pain and even poor sense of balance.

Why are older adults more susceptible to insomnia? Our sleep-related processes and functions can decline over time. Aging can affect the amount of melatonin secreted by the pineal gland in the brain. Melatonin is the hormone that harmonizes circadian rhythms in the varied parts of your body. With reduced melatonin, your circadian rhythm can be off, your daytime alertness impaired and sleep negatively impacted.

The Red Flags 

“Counting sheep” at night isn’t something unusual. Many feel the need for this regardless of age. If you often find yourself tossing and turning in your bed at least three nights a week and for a few months, consult a professional now. Intermittent insomnia can last for days to a few months. Chronic insomnia may last for several months, and even years if left untreated. Spotting the symptoms may not be that easy.

Some recognizable symptoms include: 

  • Taking a long time (30-45 minutes) to fall asleep
  • Difficulty staying asleep
  • Inability to go back to sleep
  • Not having dreams
  • Sadness
  • Night accidents or falls
  • Frequent mistakes during waking hours
  • Accidents
  • Drowsiness
  • Poor focus 
  • Irritability
  • Forgetfulness
  • Exhaustion

The Dangers of Untreated Insomnia in Seniors

Insomnia is never good, especially for older adults. Intermittent insomnia can easily become chronic without intervention. Sleep deprivation can lead to profound emotional and physical health problems, as well as exhaustion and poor concentration. This can easily lead to accidents and poor health.

Lack of sleep is known to affect the health of seniors in many ways. With insomnia, you can develop endocrine, cardiovascular, nervous, and immune system problems. You can also compensate for lack of sleep by eating more food, increasing your risk for obesity. It can also intensify pain if you have fibromyalgia and/or osteoarthritis because insomnia can reduce your body’s ability to regulate pain signals.

Treatment for Insomnia 

You deserve to have quality sleep night after night, even in your later years. Contrary to what is commonly believed, aging and insomnia don’t go together like a “horse and carriage.” This means sleeping well for seven to nine hours at night. If you are sleeping less, you should act now. Why? It can increase your susceptibility to other medical and emotional conditions. It can also result in your being more prone to accidents. If you wish to improve your health, start by sleeping well.

Insomnia is treatable. One way to end insomnia is by seeking help from an experienced licensed therapist contracted with Carolina Counseling Services – Southern Pines. Counseling can help unravel the cause of your sleeplessness. It can also be a productive approach in modifying your lifestyle and improving your “sleep hygiene.” If insomnia is a symptom of depression, anxiety or other conditions, it is important to treat these underlying conditions as well as your insomnia. Call CCS today to schedule your first appointment.

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