Old age and snooze problems are they synonymous?

After decades of getting up at 6 a.m. and putting in time at the office, you’re now retired and looking forward to catching some quality sleep. But now that you should sleep in, you can’t, and the sleep you get overnight isn't restful.

Experts and research states that more than 50 percent of seniors report some form of regularly disrupted sleep, with some studies estimating this number as high as 90 percent. This may result in daytime drowsiness which dulls the senses and saps energy, impairs the ability to perform normal activities and increases the risk of having accidents.

There is a myth that seniors need less sleep with increased age, which is false. Older people need about 7-8 hours of sleep nightly, the same as young adults. So if age isn't robbing older people of restful sleep, then what is? A lot of times, physical ailments associated with aging – such as diseases, disabilities, stress, anxiety and depression may be to blame. According to the Mayo Clinic, some conditions such as arthritis cause pain which can make falling asleep difficult.

Lifestyle choices such as less exercise and unhealthy food, coupled with strong prescription medicines, can also steal sleep. Staying active, tackling intellectual tasks and moving more regularly are at the top of the experts' list of ways to combat this problem. Additionally, a 2003 NSF Sleep in America poll showed a direct association between the number of diagnosed medical conditions that older adults report and the quality of their sleep. In other words, the more medical conditions, the more sleep problems.

“While the need for sleep does not change with age, sleep patterns do. The body's circadian rhythms, a biological clock that controls sleep, naturally advances a few hours as a person grows older. When that happens, older people may feel sleepier earlier in the evening and wake up earlier in the morning. By observing their sleep patterns (getting up and going to bed at the same time each day), seniors can help keep their internal clocks on time and overcome sleep problems.” (Thinkquest.org)

Some seniors nap throughout the day, putting them in good company with Einstein, Napoleon, Edison, and three recent US presidents. But like everything else in life, there are rules to follow. Growing scientific evidence points to restorative naps being good for energy and enthusiasm. Learned napologists tell us that becoming an accomplished snoozer means 30 minutes or less, while longer naps are said to compensate for sleep loss. So keep it short and to about the same time daily. Winston Churchill said you actually get more work done throughout the day by napping. This seems like odd advice for retired seniors, but you never know what plans may materialize with increased energy.

A good sleep environment is also crucial for potential sleep problems. Keep your room quiet, dark and on the cool side. Toss out the sagging or worn mattress that’s been around since Churchill gave his 1939 war speech in the British House of Commons. Support comes in ways other than giant sized lumps digging into your backside. If the bedroom and the mattress check out, maybe the problem is your bed partner, which can make the situation somewhat dicey. I won’t profess to tell you how to address the problem of a restless, snoring, or toss all over the bed and hit you with their arm, partner. Use tact and wisdom or get advice from your doctor for medical problems. In the meantime, instead of staring at the ceiling, move to a separate room to get some shut-eye so that both of you can rest easier at night.

Misconceptions about sleep and seniors have made sleep deprivation problems and the solutions, nearly invisible. By learning the facts about aging and sleep, seniors can get out of the dark – and get some rest.