Health Topics for Aging

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Sleep problems

It is common for people to experience changes in their sleep patterns as they grow older.

You need different amounts of sleep at different times in your life. Infants need the most. Children and teens still need more sleep than adults do. Most adults feel rested after 5 to 7 hours of sleep. Older adults may feel rested after 3 or 4 hours, but may need to take a nap as the day wears on.

Sleep apnea is a breathing disorder that occurs during sleep. It may be as mild as snoring, or as severe as having pauses in breathing that last up to 10 seconds at a time. Sleep Apnea Syndrome is diagnosed when a person has 30 or more of these episodes during 8 hours of sleep. This is more common in obese people.

Restless legs syndrome can interfere with sleep. Uncomfortable feelings, such as cramping, numbness, tingling, aching, burning, itching, etc., can occur at rest or while sleeping. If the person tries to hold their legs still and not move them, these feelings only seem to get worse. Walking or moving the legs helps to relieve the symptoms. This condition can also be treated with medication ordered by your healthcare provider.

See your healthcare provider if snoring or other breathing problems wakes you from sleep or if you always feel tired during the day. Feeling tired despite sleeping an adequate amount of time can sometimes mean that you are waking up at night, even if you do not remember it the next day.

Insomnia can mean trouble going to sleep, problems with waking up too early in the morning, or waking up during the night. It can also be a combination of any of these. These are not normal and should not be taken for granted as part of normal aging.

Insomnia can be caused by a number of factors. These include illness, depression, some medicines, alcohol, caffeine, and nicotine. If you are very overweight, you are more likely to have sleeping problems.

To avoid insomnia, try these tips:

• stick to a routine of going to bed and getting up at the same time each day
• avoid watching TV or reading in bed
• exercise, such as a brisk walk in the afternoon, may help
• stop smoking
• if you eat late at night, keep it light
• try a warm glass of milk just before going to bed
• don't drink alcohol within 6 hours of bedtime
• avoid caffeine
• limit daytime naps to no more than one hour each day and
• lose weight if you are overweight

If these do not work, you may have an underlying medical condition that needs to be treated. Never take over-the-counter sleeping aids, including melatonin, without consulting your healthcare provider first.

Last Reviewed 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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