Americans are getting a lot less sleep these days, and it isn’t necessarily because of all those 10- or 12-hour workdays. The U.S. population is getting older. And as baby boomers age, they may notice certain changes in their sleep patterns. They may have trouble falling asleep or sleeping through the night, or they may find themselves waking up in the wee hours of the morning. According to a study by the National Institute on Aging, over half of Americans over 65 report having at least one chronic sleep problem.

Aging and the sleep-wake cycle

If you’re under 65, you probably give little thought to the mechanics of sleeping and waking. This internal sleep-wake cycle is called circadian rhythm. You go to sleep when you’re tired and wake up refreshed. But if you’re in your 60s and 70s, your internal clock may not be working as it used to. Many people experience a major shift in their circadian rhythm as they age, falling asleep later and getting up earlier over time.

In fact, early-morning awakening is a common problem for older people. While getting up at 6:30 every morning might seem like the ideal way to get more done around the house, spontaneously awakening at 4:30 A.M. can be a major problem that results in chronic sleep loss. Going to bed later doesn’t necessarily fix the problem - your body will still think it’s time to get up while the rest of the world is asleep. The best way to deal with early-morning awakening is to go to bed at your usual hour, and try to be as consistent in your sleep habits as possible.

Unfortunately for people in their 70s, falling asleep at night can be more difficult, as well. If a midafternoon jolt of caffeinated coffee or tea or a glass of wine after dinner affected your sleep when you were younger, they may have even more of an effect on your sleep patterns as you age. Even the small amounts of caffeine in chocolate may disrupt sleep. And if taking an afternoon nap seems like a good way to catch up on your rest, think again. A nap can actually jeopardize a good night’s sleep by making you less likely to go to bed at your usual hour.

Sleep disorders

There are other age-related changes, aside from a shift in circadian rhythm, that can also affect your sleep quality. As you grow older, the muscles in your throat may begin to relax and sag, leading to nighttime breathing problems like snoring and, more seriously, sleep apnea. The likelihood that you’ll develop sleep apnea - a condition in which breathing stops for at least 10 seconds at a time during sleep - increases significantly after age 50.

Medical problems and medication

Some medical conditions may also interfere with sleep. The physical discomfort of chronic illness often translates into poor sleep quality. According to the American Academy of Family Physicians (AAFP), health problems that typically affect sleep quality include:

• Sleep disorders (sleep apnea, restless legs syndrome)
• Neurological disease (Parkinson’s disease, Alzheimer’s disease, and others)
• Heart disease
• Gastrointestinal problems
• Lung disease
• Obesity
• Endocrine problems (thyroid disease)

While effective medication may ease your symptoms, the side effects of some treatments may also disrupt your sleep. Medications that are likely to cause sleep problems include:

• Antidepressants
• High blood pressure medication
• Corticosteroids
• Diuretics
• Antihistamines
• Some over-the-counter medications (appetite suppressants, nasal decongestants)

If you suspect that your medication may be causing sleep problems, talk to your doctor. He or she may be able to change your prescription or dosage.

Psychological factors

When diagnosing depression, doctors often ask about sleep habits. People of all ages who suffer from depression or anxiety disorders may report changes in their sleeping patterns. Unfortunately, the social challenges many older people face - loss of loved ones, physical limitations, and dependence on others - may help set the stage for depression. These psychological factors, in turn, may contribute to the sleep problems that older people are likely to experience.

While older people tend to get less sleep than younger people, it doesn’t mean that their bodies need any less rest. If you’re over 65 and have sleep problems, or you often feel excessively tired during the day, see your doctor for proper diagnosis and treatment. You don’t have to settle for poor sleep quality, no matter what your age.

This entry was posted on Saturday, March 17th, 2007 at 1:29 am and is filed under Sleeping & Snoring. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.