According to a National Institute on Aging study, 28 percent of those surveyed reported they had trouble falling asleep or staying asleep, 18 percent reported waking early and not being able to go back to sleep, and 50 percent said they were dissatisfied with their overall quality of sleep. What’s going on here?
Even in Sleepy Sonoma, it turns out that many aging adults in our community experience problems with sleep. Getting a good night’s sleep is important at any age, but especially so as we get older.
The consequences of inadequate sleep are numerous. One or two nights without good sleep are easily managed. More than that, however, can result in major impacts on your life. For example, you may find yourself irritable, forgetful, or even getting sick more easily. Your stamina and coordination can be impacted. Being fatigued can put you at risk for falls or other accidents, especially if you are driving!
The strategies for quality sleep include a number of things you can do to help your body and brain prepare for a good night’s sleep. Keeping your bedroom cool and dark are one important thing you can do. Keeping noise to a minimum, or using noise canceling apps, can also help the brain to slip gently into the five stages of sleep before the dreaming stage, REM sleep. Sunlight and exercise during the day are also important as is paying attention to how late you eat at night. Also, go easy on the nightcap, especially if you are taking any kind of medication.
So, what goes on while I sleep? One of the most fascinating things about sleeping is that our brain and body are temporarily “disconnected.” This allows you to dream about running or flying without your body actually going through those motions. While your body is “disconnected,” your brain is doing night maintenance – removing toxins, strengthening your immune system, repairing broken links, as well as managing all your regular operating system functions like heartbeat, breathing, digestion, and elimination.
If all this sounds familiar, and you are still not getting a quality night’s sleep, you may be dealing with one or more of the sleep-interrupters that plague many aging adults: pain, medication side effects, having to get up to go to the bathroom, anxiety, sleep apnea, or night terrors.
Each of these can be managed by setting up a sleep routine, consulting with your healthcare provider, and addressing the worries that may be contributing to your mind working overtime.
Some of us have brains that worry about things. This can lead to insomnia, where you worry about not getting enough sleep which causes you to lose sleep, so you worry about ever being able to sleep again.
While medications help, it may be more beneficial to learn how to distract your brain by giving it a mindless task. For example, as you lie in bed, list all fifty states in alphabetic order. Or, name all the U.S. presidents. Or, gently count your breaths.
For more information on how to get a good night’s sleep, check out the National Sleep Foundation, or consult with your healthcare provider.
By Mary L. Flett, Ph.D.
Mary L. Flett, PhD is a retired clinical psychologist who practiced here in Sonoma for over 20 years. She is known for her unique ability to bring humor and compassion to complex and emotionally challenging topics impacting the lives of aging adults. She continues to work with aging adults as a life coach, and is a featured speaker at Vintage House and Sonoma Hills. She is also the author of a three-book series on aging, “Aging with Finesse”. For more information, https://drmaryflett.com
Be First to Comment