094 PLANNING FOR LATER LIFE
indexmagazine.co.uk
DREAM ON!
As we age, we all experience a change in our sleeping patterns – follow our tips for a good night’s sleep, plus Seniors Helping Seniors opens new local offices
long with the physical changes which occur as we get older, changes to our sleep patterns are a part of the normal ageing process. As people age they
tend to have a harder time falling asleep and more trouble staying asleep than when they were younger. It is a common misconception however that sleep needs decline with age. In fact, research has shown that our sleep needs remain constant throughout adulthood. Sleep is as vital to our physical and mental wellbeing as food and water, and as we age, we still need around seven to nine hours a night, although this can vary from person to person. As we age, the sleep we do have becomes lighter and more fragmented.
Our sleep cycle (part of our 24-hour body clock, or circadian rhythm) broadly comprises five stages:
• 4 non-rapid eye-movement stages (non-REM)
• 1 rapid eye-movement stage (REM)
Light sleep occurs in the first two stages of non-REM, deep sleep in the next two, followed by dreaming in the REM stage. The sleep cycle is repeated several times during the night and although total sleep time tends to remain constant, older people spend more time in the lighter stages of sleep than in deep sleep. Many older adults, though certainly not
all, also report being less satisfied with sleep and more tired during the day. Other factors affecting sleep are the
circadian rhythms that coordinate the timing of our bodily functions, including sleep. For example, older people tend to become sleepier in the early evening and wake earlier in the morning compared to younger adults.
There are three common sleep disorders that affect the quality of sleep: • Insomnia • Sleep apnoea • Restless legs syndrome
INSOMNIA While insomnia increases with age, it is not caused by ageing. “By the time you get to your 60s and 70s, around 25% of people will have symptoms of insomnia. This is mirrored in the increased consumption of sleeping tablets and other sleep remedies,” explains Professor Kevin Morgan, Director of the Clinical Sleep Research Unit at the University of Loughborough, adding: “There are a number of reasons for this. Conditions such as arthritis can cause pain, and the hot flushes of the menopause can lead to disturbed sleep.”
He advises that anyone who has trouble getting to sleep, staying asleep or waking early at least three times a week for at least three
months, to visit their GP.
SLEEP APNOEA Sleep apnoea affects around 20% of people over 65 and causes excessive daytime sleepiness. It is more common in men and in those who are obese. It’s a relatively common condition
where the walls of the throat relax and narrow during sleep, interrupting normal breathing. This leads to a fall in the blood’s oxygen levels, and the difficulty in breathing prompts your brain to wake you up without you understanding why you’ve woken. This may result in regularly interrupted sleep, which can have a big impact on quality of life and increases the risk of developing certain conditions. If you have any concerns, consult your GP, who may refer you to a sleep clinic.
RESTLESS LEGS SYNDROME In the majority of cases, there is no obvious cause of restless legs syndrome, a condition of the nervous system that cause an overwhelming irresistible urge to move the legs. It affects up to 4% of people and is often worse in the evening or at night when dropping off to sleep, and is accompanied by a sensation of pins and needles.
Image(s) licensed by Ingram Image
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100
