Sleeping aids are among the most prescribed medications today. This is not a good thing. What is this obsession over sleep anyway? Members of my own family, as well as people that I have worked with, have often expressed concerns about not getting enough sleep. Articles in books, newspapers, and magazines confront us with scary by-lines about what happens if you don’t get enough sleep. All of these articles have different theories about what we should do, or not do, in order to sleep well.
The latest studies imply that not getting enough sleep will shorten your lifespan. Seniors are notoriously poor sleepers anyway, so this becomes a real concern. Is it something to worry about? I finally found an entire chapter about sleeping, in the Reader’s Digest “Long Life Prescription” book written by Sari Harrar and Debra Gordon. The discussion actually made sense. Of course the suggestions about creating an optimal sleeping environment were the same, but the senior focus highlighted a different aspect. As one who has never been a good sleeper, I found the information reassuring.
First of all it is important to accept that insomnia is a common occurrence as we get older. Sleep patterns really do change and the level of the “sleep hormone” decreases, but that doesn’t have to be a harbinger of doom. You undoubtedly need more time to fall asleep, wake up more often during the night and may wake up earlier in the morning, but getting older doesn’t necessarily mean that insomnia and exhaustion are inevitable.
Sleep changes don’t happen overnight. They happen gradually, sometimes as early as in your thirties. There are things that you can do to compensate, but first get a handle on the idea that this is normal physiology and accept it. You have already accepted that your body will never be quite the same, so get used to the idea that sleep patterns aren’t going to be the same either. Listen to your body, be sensitive to changes, and start making a few adjustments early on. If you are sleepy earlier in the evening, don’t fight it. Accept the change and just go to bed earlier. You still need 7-8 hours of sleep at night but your pattern may be different. Burning the midnight oil isn’t for everyone.
It often takes longer for the older body to fall asleep, and that is normal too. Don’t worry if you don’t drop off as soon as your head hits the pillow. The thing that reassured me the most is that waking up three or four times during night is normal. Older people go through their sleep cycles more quickly and wake up between cycles more frequently. Your body clock may have shifted a bit so if you wake up at 5 in the morning that is okay too.
What about naps. Naps are a controversial subject but studies show that it isn’t a big deal. Studies show that a short daytime nap doesn’t have much impact on how well you sleep at night. If you enjoy a nap and it makes you feel more energetic by all means take one. Experiment, listen to your body and decide.
There are dozens of suggestions for improving nightly sleep and I imagine that you have read them all before. Do what works for you, but first and foremost understand that changing sleep patterns are normal. If you think your sleeplessness is more problematic that, don’t self medicate. If you think you need sleeping pills, it is a sign that you should see your doctor.
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