Health Beat: Insomnia in Older Adults – Causes, Impacts, and Solutions
By Mark McNease
I know this issue is common in older adults because I am one, and because most of the people in life are, too.
It’s not uncommon these days for me to wake up at 3:00 a.m. It seems to have been a slow progression over the last few years of waking up earlier and earlier. And I’ve never been sure if insomnia is what I actually have. I used to think it meant the inability to fall asleep, something my mother dealt with for much of her adult life. She would stay up late into the night and eventually go to bed long after the rest of us were deep in slumber. That’s what I always thought insomnia was.
Now I know there are several forms of this condition. I’ve never had any trouble falling asleep. My problem is that I will wake up after three or four and be completely unable to go back to sleep. I end up getting out of bed and going into the living room, sometimes lying on the couch where I’m able to doze off again, but many other times simply staying up for the rest of the night until the sun rises and it’s socially acceptable for me to be active. What I’m never able to do is to remain in bed. I describe the feeling as that of being a turtle on its back. I’m not able to simply lie there staring at the ceiling or the wall. I have to get up and move.
Let’s take a look at this thing called insomnia and its various causes, impacts and solutions. Happy sleeping!
About Insomnia
Insomnia, characterized by difficulty falling asleep, staying asleep, or experiencing restful sleep, is a common issue among older adults. As we age, changes in sleep patterns and health can significantly affect sleep quality, impacting overall well-being.
Why Is Insomnia Common in Older Adults?
Several factors contribute to increased insomnia prevalence in the aged:
– Sleep tends to become lighter and more fragmented with age, leading to earlier awakenings and difficulty returning to sleep.
– Chronic illnesses like arthritis, asthma, or cardiovascular diseases can interfere with sleep.
– Some drugs prescribed for various health issues can have side effects that disrupt sleep.
– Anxiety, depression, and cognitive decline can all contribute to insomnia.
– Irregular sleep schedules, decreased physical activity, and caffeine or alcohol consumption can also play roles.
Impact of Insomnia on Older Adults
Persistent insomnia can lead to several health problems, including:
– Poor sleep affects memory, attention, and decision-making.
– Sleep deprivation can cause dizziness and reduced alertness.
– Insomnia is linked to depression and anxiety.
– Less restful sleep may reduce the body’s ability to fight infections.
– Chronic sleep issues can diminish overall life satisfaction.
Some Things You Can Do
Addressing insomnia in older adults often requires a multifaceted approach:
– Maintain a consistent sleep schedule, create a relaxing bedtime routine, and keep the bedroom cool, dark, and quiet.
– Engaging in daytime exercise can promote better sleep.
– Reducing caffein and alcohol intake, especially close to bedtime, can improve sleep quality.
– A highly effective, non-drug approach (Cognitive-Behavioral Therapy (CBT) can help change negative thoughts about sleep and establish healthy sleep habits.
– Consult healthcare providers to assess medications and underlying health conditions contributing to sleep problems.
When to Seek Medical Help
If sleep difficulties persist despite lifestyle adjustments, or if they significantly impact daily functioning, professional evaluation is essential. A healthcare provider can identify underlying issues and recommend suitable treatments, which may include medication, therapy, or other interventions.
Final Thoughts
I know this issue is common in older adults because I am one, and because most of the people in life are, too. While I was never one to sleep much past sunrise—I’ve been writing for decades before daylight as way to have the solitude I need, and because I’m a ‘morning person’—it’s not pleasant to find myself awake at 2:00 or 3:00 a.m. It takes a toll on me, and I’m not alone.
I am a napper, which helps but may also be part of the problem. I take 90 minutes naps most days when I’m not out doing something. I look forward to my time on the living room couch with my cat Wilma on the cushion above me. But I would trade it all for a good night’s sleep. And another, and another.
