Difficulty sleeping is not a normal part of aging.
As we age, our circadian rhythms do change, but poor sleep practices can heavily impact both the ability to fall asleep and the quality of sleep. Building healthy routines is important at any age.
The National Institute on Aging explains that the lack of sleep can contribute to high blood pressure, heart disease, diabetes, memory issues, mental health concerns and an increased risk of falls. It is more than just feeling tired; there can be real health concerns.
The team at Sanford Center for Aging offers the Sanford Assessment, a free, community-based health and wellness review for those over the age of 60. In that assessment, the team reviews sleep as part of the full health review. Leslie Baker, Pharm.D., BCGP, director of geriatric pharmacy services; and Shelby Greene, LCSW, MSW, coordinator of clinical social services will ask you:
- Can you fall asleep?
- Can you stay asleep?
- Can you go back to sleep after waking up?
- Do you wake feeling rested?
- Do you nap throughout the day?
The answers to these questions can help determine what could be impacting sleep and any health concerns that either contribute to or could be a symptom of exhaustion.
“Being proactive with sleep is better than being reactive,” said Greene. “Any work you do to preemptively build a solid sleep routine will help tenfold compared to trying to salvage poor sleep.”
There are many quick fixes on the market, but do they work? Supplements and medications commonly used to help with sleep include:
- Magnesium: However, there is no good data to support whether magnesium supplements can help with sleep. Magnesium typically relaxes muscles, which is why some think it can help get you to sleep, but excessive magnesium can lead to cardiovascular complications and neurological disorders according to the National Library of Medicine.
- Melatonin: The American Academy of Sleep Medicine (AASM) does not recognize melatonin for sleep therapy. More is not better when it comes to melatonin supplements. Melatonin occurs naturally in the body, but too much melatonin, can negatively impact sleep quality.
- Xanax, Ambien and Benadryl: These may help an individual go to sleep, but the long-term use of these medications to aid in rest can disrupt brain rhythms critical for memory leading to cognitive health decline and a higher risk of dementia according to Harvard Medical School.
“People take sleep for granted and want a quick fix, which is why medications and supplements have gained popularity,” said Baker. “Medical conditions such as sleep apnea can affect sleep. If after following healthy sleep practices you still have difficulty sleeping, it is important to have a conversation with your medical provider.”
The Sanford Assessment team suggests the following steps to better sleep:
- Build a routine: Going to sleep at the same time and winding down away from technology before going to sleep can greatly improve sleep quality.
- Reduce caffeine: Caffeine is a stimulant that blocks sleep-inducing chemicals. Older adults clear caffeine from their system at a slower rate than younger persons, which can lead to increased side effects. The amount of caffeine consumed when a person is younger, may not be suitable for an older person.
- Be recreational-substance smart: Although alcohol may help someone fall asleep, it will not help to stay asleep. As the National Council on Aging points out, alcohol can disrupt the sleep cycle, preventing the deep sleep needed.
- Cognitive behavioral therapy (CBT): Unlike sleep aids, CBT can help overcome the causes of common sleep issues by re-training the body with skills to relax. There is a lot of evidence-based data to support the success of CBT, but it can be difficult to find clinicians providing this option.
“Ultimately it is important to speak with your primary care physician,” said Greene. “You don’t know what you don’t know – it could be a missing puzzle piece that is representing as poor sleep but could be pain, fatigue, moodiness, weight gain or something else. Ask your doctor questions and include all the things you may be experiencing; don’t dismiss your intuition. You know your body best and together you may find the root cause of your lack of sleep.”
This article is part of an ongoing series by Sanford Center for Aging to address common discussions around aging, intended for older adults and those caring for older adults. The Sanford Assessment is free and open to anyone age 60 and older who may have health concerns. Those who are interested can call (775) 784-4774, Option 4, to schedule an appointment.
