Most seniors believe that poor sleep is just part of aging. But you may be suffering from insomnia if you:

• Struggle to fall asleep even when very tired
  
• Wake up many times during the night and find it difficult to fall back into sleep
  
• Wake up too early in the morning

“Insomnia means having trouble sleeping, even when you have the chance to sleep. All of us can have the occasional bad night of sleep and that is normal. However, if you are having bad sleep at least a few nights a week, for weeks to months, and it is affecting your energy, mood, daily life, that is when we call it an insomnia disorder,” Dr Phua explained.

For tips on how to prevent insomnia, check out this article.

Dangers of chronic insomnia

Chronic insomnia can cause many problems including:

• Increases the risk of falls and accident
• Worsens high blood pressure (hypertension) and heart health
• Causes poor mood, poor memory and concentration

It is also important for seniors to understand that sometimes, poor sleep is a signal that something else in the body needs attention such as pain, mood, thyroid or breathing issues. Fixing the sleep, can often improve your energy, memory, mood and your ability to enjoy your daily life.

1. Maintain a regular sleep schedule

Go to bed and wake up at the same time everyday, even on weekends.

Consistency helps your body clock stay steady, such that when it reaches your usual bedtime, you are more likely to feel sleepy and therefore get into sleep easier.

2. Create a good sleep environment

Having a bedroom that is dark, quiet and cool can help with your sleep. Use comfortable bedding, avoid bright lights from electronics or outside the window (consider using blackout curtains if necessary).

3. Limit daytime naps

Avoid excessively long naps, especially in the late afternoons and evenings.

If you need to nap, keep it short, around 20-30 mins in the early afternoon. Late naps can make it harder to fall asleep at night.

4. Stay active during the day

Engage in moderate exercise during the day, such as walks and aerobic exercises can help decompress the mind, improve mood and help you transition into sleep at night.

5. The bed is only for sleep

Avoid using the bed for work, checking emails, using your mobile phone or watching TV.

It is important to separate work or engaging activities from rest. This is about conditioning. Overtime, your brain learns to associate bed with sleeping.

If you struggle to fall asleep after 20 minutes, get up and do something relaxing like stretches or simple reading until you feel sleepy again. Avoid worrying in bed.

Everyone has an occasional bad night of sleep from stress, aches, noise, or from emotions following day time happenings.

However, insomnia can become a medical issue when the occasional poor sleep turns from short-term nuisance into something that affects your daily life and health.

If you find yourself:

• Having trouble falling asleep,
• Waking up too often in the middle of the night or
• Waking up too early in the morning and can't get back to sleep, and
• This happens at least 3 nights a week for more than 3-4 weeks,

You should consider seeing a doctor about it.

This is especially if you feel tired, irritable and forgetful during the day, or if you find yourself napping a lot or dozing off during conversations or when watching TV.

Sleep difficulties is common in older adults. About half of people over 65 say they don’t sleep well several times a month.

While changes in sleep are common with aging, poor sleep should never be brushed off as “normal.” Common causes include:

• Sleep habits: Irregular sleep hours, alcohol before bed, or too many naps.
• Medical conditions: Pain, arthritis, reflux/heartburn, anxiety, prostate problem can cause people to stay awake during the night and have disrupted sleep.
• Sleep disorders: Conditions like sleep apnoea, restless legs syndrome or periodic limb movement disorder can prevent restful sleep.
• Medications: Common prescriptions for blood pressure, cholesterol, heart problems, or even pain relief can cause awakening and affect sleep.
• Stress and emotions: Worry, grief, or financial stress may lead to insomnia.
• Environmental factors: Noise, excess light (from electronics or room light), uncomfortable bedding and excess heat can affect sleep quality.
• Sedentary lifestyle: Less physical activity after retirement can make it harder to feel tired at night.
• Other factors: Shift work, frequent travel, depression, anxiety, or alcohol use.

Quality sleep is essential at every age. For seniors, good sleep:

• Boosts concentration and memory
• Helps the body repair and strengthen the immune system
• Reduces the risk of falls from daytime drowsiness

Without enough restful sleep, seniors are more prone to depression, memory lapses, high blood pressure and accidents. Getting good sleep is just as important as eating well and staying active

Bottom line: Poor sleep is not something to ignore. With the right habits, medical support, and awareness, seniors can enjoy healthier, more restful nights.

Ref: G25
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