Prevention Of Sleep Disorder In Older Adults
Sleep disorders in the elderly involve any disruptive pattern of sleep such as problems with falling or staying asleep, excessive sleep, or abnormal behaviors associated with sleep. In general, older people require less sleep, and their sleep is less deep than that experienced by the young.
Sleep problems for older adults are common. Some of the risk factors include:
_____ Increasing age is associated with an increase in sleep problems.
_____ Medical conditions can disrupt sleep. Common causes include anxiety, depression, hormonal changes, alcoholism, chronic pain, thyroid conditions, heart failure, frequent urination during the night, GERD, and asthma.
_____ Sleep disorders, such as sleep apnea or restless legs syndrome, can interrupt a good night’s sleep.
_____ Short-term stressful events increase the risk of sleep problems.
_____ Depression, anxiety, and long-term stress can contribute to sleep problems.
_____ Alcoholism or substance abuse increases the risk of sleep disorders.
_____ Caffeine products, such as coffee, tea, and soda pop, are stimulants and may make it difficult to fall asleep if you drink them too close to bedtime.
_____ Alzheimer’s disease or organic brain syndrome increases the risk for sleep disorders.
_____ Smoking cigarettes and using tobacco products can interfere with sleep because these products are stimulants and may increase alertness.
_____ A lack of regular exercise increases the risk of sleep problems in older adults.
_____ Nocturia, the need to wake up and urinate numerous times during the night, interrupts a restful sleep. For men, an enlarged prostate gland is a common cause of frequent urination during the night.
_____ Napping or sleeping too much during the day can contribute to poor sleep at night.
Causes or contributors to sleep disturbances in older adults include:
- A need to urinate frequently at night
- Chronic pain caused by diseases such as arthritis
- Chronic diseases such as congestive heart failure
- Depression (depression is a common cause of sleep problems among people of all ages)
- Neurological conditions
- Alzheimer’s disease
- Organic brain syndrome
- Prescription drugs, recreational drugs, or alcohol
- Sedentary lifestyle
- Stimulants such as caffeine
Eliminating as many causes of sleep disruption as possible and encouraging regular exercise may help control sleep problems. You may prevent insomnia by reducing the risk factors that you can control. It can be helpful to eat healthy, exercise regularly, and practice relaxation techniques. Counseling may help as well. Establish a regular bedtime routine and use your bedroom only for sleep and sexual activity. It is helpful to not use alcohol, cigarettes or nicotine products, caffeine products, illegal drugs, or other stimulants. If you are diagnosed with a psychiatric disorder such as anxiety or depression, follow you psychiatrist’s recommendations for taking your medication.
