It is a common perception that as one gets older the need for sleep declines. On the contrary, older adults require seven to nine hours of sleep every night. This may seem like a dream for seniors who find it difficult to stay asleep throughout the night. The National Institute of Health confirms that insomnia is very common and affects almost half of adults 60 and older. If you are struggling to get the sleep you need, you aren’t alone. 

Aging and Insomnia

As we age, sleeping can become more and more difficult. This can be problematic as the required amount of sleep stays the same regardless of aging. Insomnia can rob you of the sleep you need to function in your day to day life.

Like other natural bodily functions, sleep-related duties carried out by the brain begin to decline over time. It may not be until your 50s or 60s when a decline in needed sleep becomes more noticeable. During this time, the brain produces less melatonin, which is the hormone responsible for regulating nighttime sleep and daytime alertness. Upon entering your senior years, the circadian rhythm or sleep patterns of an adult may naturally shift, causing you to fall asleep early at night and wake up too early in the morning.

It seems normal for some sleep changes to occur as you age, but it does not mean insomnia can be solely chalked up to growing older. There are other factors that may be contributing to your sleepless nights.

Common Causes of Sleepless Nights in Older Adults

The National Sleep Foundation reports that many factors can cause a significant change in the sleeping patterns as we age. Sleep specialists believe insomnia may be a primary, but more often, a secondary sleep disorder arising from some other health conditions may be to blame. Sleeplessness may also be activated by medications, or caused by your sleep environment or sleeping habits. Take note of the following as the most common and specific causes of insomnia:

• Physical health issues such as prostate problems can disrupt sleep several times during the night due to the need to urinate. Other medical conditions that can be possible causes of insomnia include gastrointestinal and respiratory problems, arthritis, Parkinson’s disease, diabetes, and more.
• Mental health conditions, including; anxiety, depression, mood disorders, or stress, may affect the quantity and quality of sleep required.
• Medicines or food may induce a wired feeling, especially when consumed close to bedtime. Certain medicines have a diuretic effect; while others, such as diet pills, cold and allergy tablets, and other supplements may serve as stimulants which can make sleep challenging. Eating fatty foods and consuming alcohol may also cause fragmented sleeping patterns.
• Sleeping habits, such as an irregular or erratic sleeping schedule due to work or an illness can confuse the body’s internal clock of when to sleep or stay awake. Poor pre-sleep practices, such as exercising or watching TV before bedtime may also lead to sleep difficulties.
• Sleeping environment may not be ideal for achieving optimum sleep if it is too noisy, hot, or the bed is not comfortable.
• Lifestyle changes or loss such as retirement, reduced mobility, reduced social interactions and loss of a partner are known to intensify sleep disorders.

The Signs and Symptoms of Insomnia

Insomnia is often debilitating and may persist for days, months, or even years. It disrupts both sleeping and waking hours carrying with it a variety of symptoms that can keep you awake all night long.

An adult may have transient or intermittent insomnia that can last for a few days to months. The more severe type is called chronic insomnia, which may last for months and even years when left untreated.

Symptoms of insomnia can include:

• The difficulty in falling asleep (taking 45 minutes or longer)
• Trouble staying asleep and falling back to sleep when awoken during the night
• Waking up frequently every night
• Feelings of fatigue and irritability
• Daytime sleepiness, drowsiness and migraine headaches
• Lack of concentration or focus
• Impaired memory

Risks of Untreated Insomnia 

A transient or intermittent form of insomnia can quickly become acute or chronic in an elderly person if it goes untreated. Insomnia in older adults is often ignored and passed off as a sign of aging. Without treatment, lack of sleep can critically affect health and lifestyle with far-reaching ramifications.

Regardless of the cause of insomnia, it can create residual sleep deprivation that can lead to poor concentration, which may lead to accidents. This constant tiredness and clumsiness caused by the lack of sleep can lead to physical injuries and other damages. Avoidance of symptoms can even lead to depression and hallucinations.

Apart from daytime sleepiness, untreated insomnia has an adverse and wide-ranging effect on your physical health; affecting the cardiovascular, endocrine, immune, and nervous systems. One study shows that sleep deprivation increases appetite, explaining the reason why insomnia is related to obesity. Obesity is largely ascribed as the contributing factor to sleep apnea, another sleep disorder.

Without treatment, insomnia can intensify chronic pain by interfering with the body’s ability to control pain signals. Poor sleep can increase the amount of pain caused by certain illnesses associated with old age; such as, osteoarthritis and fibromyalgia. The desire to get some sleep may lead you to depend on over-the-counter or prescription sleep aids with side effects that outweigh the benefits. You don’t have to suffer with sleeplessness, help is available. Counseling can help you start getting the sleep you need and deserve. 

Sleeping Better as You Get Older

Everyone deserves a good night’s sleep. Poor sleep is a normal part of aging. It is true that sleep patterns change with age, but sleep deprivation is not and should not be associated with the aging process. Getting good quality sleep is vital to feeling better day in and day out.

If you or an older adult you know is struggling with insomnia, Carolina Counseling Services – Fayetteville, NC contracts with licensed professional counselors and therapists who can help. Start getting the sleep you deserve. Call CCS today to schedule your first appointment.