Wednesday, March 14, 2012 NewsLeader A19
as we GE
It’s a myth older people need less sleep
Q
: I am 80 years old and have noticed that I am not sleeping as I used to. Can you tell me why this is?
• Create a restful environment • Maintain a comfortable room temperature • Select right mattress, pillows and sheets • Use the bedroom for relaxing activities • Maintain a regular sleep schedule A: There is a myth out there that as we age we • Keep regular sleeping/waking routine require less sleep. As outlined in the Mayo Clinic • Avoid substances that can keep you awake Plan for Healthy Aging, your need for sleep remains fairly constant, but your actual sleep —Caffeine beverages (coffee, patterns may change. soft drinks, cocoa It is common for seniors to struggle —Nicotine with getting a good night’s rest. This —Alcohol (initially can make may be due to the fact that you have Wendy Scott you sleepy, but can increase a harder time in falling asleep or wakefulness during the night) remaining asleep and that you sleep —Some medications less soundly. When you wake up you • Exercise daily may not feel as rested. —Ensure that you have a routine and stick to it Altered sleep patterns can also be caused by (walking, stretch bands, cycling, weights, etc) chronic pain, digestive problems, depression, —Do not exercise too close to your bedtime anxiety and stress. Certain medical conditions may (about 5 hours prior) lead to frequent nightly trips to the bathroom (e.g. • Relax gradually prior to getting into bed diabetes, enlarged prostate). Medications such • Have a warm shower or bath as antidepressants, bronchodilators, high blood • Read or watch TV until a little drowsy pressure pills, and steroids can also disturb sleep. —Select your TV programs wisely (no scary Also, a snoring partner can disrupt your ability to movies, distressing newscasts) fall asleep and stay asleep. • Use caution with medications • Talk with a health care professional about ; What can I do to get a better night’s sleep? sleeping pills as they may interfere with other medications • Ask the professional whether your medications A: There are a number of steps seniors can take to may be causing sleep problems help minimize their sleeping problems. • Limit nap time to 15 to 30 minutes per day. If If you continue to have problems with sleeping you nap too long it will disturb your normal keep a sleep journal. You can include such things sleep rhythm. as the use of alcohol, caffeine, nicotine and your • Reduce interruptions medications, exercise (type and time), lifestyle • Close the door changes, and recent stresses. Make an appointment • Use soothing music to create a subtle with your physician and take this information background noise to drown out other noise with you. Please note that sleeping poorly isn’t an • Face the digital clock away from you to reduce expectation of aging. light Wendy J. Scott (RN, BScN, MA) is owner and director • Drink less before bedtime – minimizes the trips of human resources of Nurse Next Door’s Burnaby/New to the bathroom Westminster/TriCities of¿ce. Reach her at 604-268• Ask a snoring partner to seek medical help 6262 or wendy@nursenextdoorburnaby.com. • Be mindful that pets that sleep with you can disrupt your sleep
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