Ron SmithPublished on Jun 1, 2023

Sleep - It's a Big Deal!

On the average, adults tend to need about 7-9 hours of sleep from their 20s on. This does not change for older adults. Research says that people can survive longer without food than without sleep! It’s a time for cell growth, rest for the body and housekeeping for many bodily functions. It is also a time for the formation of long-term memories and learning.

The sleep process is all about cycles. There are light sleep cycles, deep sleep cycles, and REM cycles. Many different activities occur during each of these cycles and are beyond the scope of this article. In addition to the sleep cycles there are two internal biological mechanisms (circadian rhythm and homeostasis) that help to control when you are normally asleep or awake.

Sleep deprivation –

From an older adult’s perspective, sleep is an issue when we don’t get enough of it causing sleep deprivation. There are many signs of possible sleep deprivation: 1) Feeling drowsy or falling asleep during the day while performing calm activities like watching a movie or driving; 2) Having a hard time getting out of bed and feeling groggy throughout the day; 3) Forgetfulness; 4) Troubles focusing on a task; 5) A feeling of depression or irritability.

Sleep deprivation is dangerous and can lead to a disaster when driving, performing critical tasks or making decisions. Stimulants like coffee can’t prevent the effects of severe sleep deprivation.

Common sleep issues for older adults –

1. Older adults often wake up more during the night because they need to use the bathroom more often. This keeps them from getting into the deeper sleep cycles.
2. For many of us, the aches and pains of our bodies make it more difficult to find a comfortable sleeping position.
3. We might be experiencing a sleep disorder, such as, sleep apnea, restless leg syndrome or other movement disorders.
4. Younger and older sleepers differ in the timing of their rest. As adults age, advanced sleep phase syndrome sets in causing the internal clock to set earlier bedtimes and wakeup times. Many adjust to the new cycle, but many continue to stay up late causing sleep conflicts.
5. Insomnia is more common with older adults because of possible medication interactions.
6. Isolation and the loss of independence can increase anxiety and stress that may also cause insomnia.
7. Researchers at Duke-NUS claim that reduced amounts of sleep may cause our brains to age faster. This may be due to the build-up of beta-amyloid protein in the brain. Clumps of these proteins together form plaques associated with the development of Alzheimer’s disease. There is research that suggests during quality sleep, amyloid is cleared from the brain. (Lunden)

Tracking your sleep through technology –

Today there are a multitude of wearable devices that can collect and help analyze our sleep patterns and data. In conjunction with a smartphone app there is much that can be learned about our personal sleep habits.

Safe sleeping –

Sleep problems can lead to a higher risk of falls and accidents. Changes in the bedroom environment can reduce risks and make it easier to seek help in the case of a problem:1) Keep a phone and a list of emergency contacts on your nightstand; 2) Have easy access to the light switch (or a flashlight in case of a power loss); 3) Install lights on a motion sensor in your hallways or bathroom; 4) Remove possible trip hazards (lamp cords, loose area rugs or furniture, etc.) in the way.

Tips for getting better sleep –

• Follow a regular sleep schedule.
• Exercise regularly but no later than 4-5 hours before going to bed.
• Avoid tobacco, caffeine, alcohol or large meals late in the day.
• Get some daily sunlight.
• Stay well hydrated. Hydration helps to reduce the likelihood of snoring and it supports the development of the sleep hormone melatonin. To reduce the need to go to the bathroom during the night, cut off your intake 1-2 hours before bed.
• Avoid napping in the afternoon or evening.
• Develop a bedtime routine. Try relaxing activities before going to bed, such as, reading a book, listening to music or a warm soak in the tub.
• Keep your bedroom at a comfortable temperature. Try experimenting to see if the room temperature being a little colder or warmer helps you to sleep better.
• Avoid electronic devices with screens before going to bed. The blue light from these devices can cause eye problems and disrupt sleep. Check to see if your device has a blue light filter. Many professionals recommend keeping the TV out of the bedroom.
• Use low lighting as you prepare for bed.
• Find a source of laughter to reduce your daily stress.
• Get out of bed! If you’re tossing and turning for 10 or 15 minutes, get out of bed to do something relaxing like reading or journaling and try again. Avoid watching the TV or using your phone/computer.
• Get checked out by a doctor. Have them check your medications or screen for some of the medical problems mentioned earlier. If you are not able to achieve a restful sleep or wake up refreshed in the morning, you may need to get some professional help.

Lunden, Joan (2020), Why Did I Come into This Room – A Candid Conversation about Aging. Forefront Books, pp 77-78

Ron Smith is a Maricopa resident and an aging-in-place advocate. He is a member of the Age-Friendly Maricopa Advisory Committee, a member of the Maricopa Senior Coalition and a certified Aging-in-Place specialist (CAPS).

This article appeared under a different title in the August 2021 issue of InMaricopa Magazine.