The health benefits of a good night’s sleep vary from increased energy and decision-making processes to optimal emotional and social functioning. We all know that a restless night can make us drowsy the following day. Sleep deprivation can cause irritability, driver fatigue and reduces the ability to concentrate. The long term side effects of sleep deprivation can include health risks such as depression, diabetes and high blood pressure.
There are 5 phases of sleep, beginning with phase 1 or light sleep when we can awake easily and phase 2 when the brain begins to slow down. Phases 3 and 4 are described as deep sleep, when it is difficult to wake up. It is the last phase – REM sleep – that we dream.
Most adults require 7 or 8 hours of sleep. It is common for older adults to sleep for less time, but supplement the short night of sleep with a nap in the afternoon.
Poor sleep can be caused by sleep disorders such as insomnia, sleep apnea or restless leg syndrome. See your doctor if you have trouble breathing or experience a strong creeping, crawling, tingling or burning sensation that causes discomfort in your legs when you are lying down or sitting.
Poor sleep contributes to senior health issues by weakening the immune system, increasing stress and the risk of high blood pressure and heart disease.
Prevention tips: How to get a good night’s sleep
While medication and natural supplements are available to help older adults who experience insomnia, lifestyle changes can help seniors get a more restful night of sleep. In addition to commonly known prevention tips, such as avoiding caffeine (including chocolate desserts), tobacco and alcohol for several hours before they go to sleep, seniors will benefit from good lifestyle habits:
Practice routine:
Get ready for bed at the same time each night and rise at the same time each morning. Taking a bath, listening to music or reading before sleep is more relaxing than watching TV.
Sunlight:
Sleep in darkness but go outside for an hour of exposure to sunlight in the morning.
Exercise:
Regular physical activity earlier in the day keeps the body fit and will help seniors experience a more restful sleep.
Read Brain Basics: Understanding Sleep on the National Institute of Neurological Disorders and Stroke website to learn more.
Learn more about snoring, a common sleep issue that can be perfectly harmless, or a sign of sleep apnea.
