After Retirment

• Lighting: Light-box therapy can be an effective treatment for a range of sleeping disorders, including insomnia and seasonal affective disorder...

• Seniors and Sleeping: As we age many things can affect how we sleep...

Seniors and Sleeping:

• Many people experience difficulty sleeping as they get older, and often this has to do with a lack of melatonin.
  
• There are other diseases typically associated with aging that can also affect the quality of your sleep.
  
• In either case, read below for some simple tips that can improve your sleeping.

Seniors sometimes report having difficulty sleeping as they get older. Many doctors attribute this difficulty to a lack of melatonin produced by the body. Melatonin is a hormone produced by the body that regulates our sleep-wake cycle. Studies have shown that increased exposure to sunlight (approximately 2hrs a day) can offset the lack of melatonin, causing seniors to sleep better at night.

For seniors, common complaints about sleep include insomnia, frequent arousals during the night, and difficulty maintaining a normal sleep schedule. Lack of sleep can cause problems such as poor mood, memory and concentration problems, nighttime falls, excessive daytime sleepiness, and poor quality of life.

Many physical disorders can cause problems with your sleep. Menopause and arthritis can cause discomfort at night and increase restlessness. Diabetes and enlarged prostates can cause you to have to get up several times a night to use the bathroom. Diseases such as Parkinson’s and Alzheimer’s can lead to anxiety and stress, making it harder to fall asleep. Sleeping disorders such as obstructive sleep apnea, insomnia, and movement disorders can cause nighttime discomfort, lack of oxygen at night, and excessive daytime sleepiness.   

Tips for better sleep:

1. Avoid alcohol, caffeine and tobacco;
2. Avoid sleeping interruptions;
3. Avoid liquids before bed, to decrease the need to urinate;
4. Avoid long naps during the daytime;
5. Set a regular sleep schedule and stick to it;
6. Exercise regularly;
7. Get regular exposure to sunlight, to increase melatonin;
8. Check medications for side effects associated with sleep;
9. Talk to your doctor about sleeping problems and get tested for sleeping disorders.

Key words: aging, difficulty sleeping, elderly, seniors, melatonin, menopause, arthritis, insomnia