©2002
The changes that aging brings tend to come upon us unnoticed at first...like the
passing of the seasons. Slowly, over time, we become aware that our eyesight is
less keen or our hearing less acute. In the same way, our experience of sleep is
altered.
It's not that our sleep needs decline with age. In fact, research demonstrates:
Our sleep needs remain constant throughout adulthood.
Most of us still require the same seven to nine hours of sleep a night that we
did when we were younger, even in our golden years.
However, a good night's rest may prove more elusive as we grow older. Lifestyle
changes and behavioral practices may play their part. Daytime naps may make us
less tired at bedtime. Poor sleep habits may have become entrenched; we may
associate our beds with television or reading, not sleeping. Stress and
bereavement may lead to early awakenings or interrupted sleep. And in the silence
of our bedrooms, the bark of a neighbor's dog or a passing siren may trouble us
more than when we were younger.
Medical conditions and the physical changes associated with aging may play their
own roles. Nighttime aches and pains may lengthen the time it takes to fall
asleep...and interrupt sleep thereafter. A number of medical and psychiatric
conditions may affect sleep adversely. And there are many medical disorders more
common among older people. For example, middle-aged and elderly people suffer
from at least four sleep disorders in numbers far greater than younger people:
sleep apnea, restless legs syndrome, periodic limb movements disorder, and
advanced sleep phase syndrome. (The good news is that these are all treatable
conditions.) Medical problems that include arthritis, heartburn, osteoporosis,
and heart and lung disease may also interrupt, delay or abbreviate sleep, as may
some of the drugs used to treat these conditions. The need to use the bathroom
more frequently may make nighttime risings common. Psychiatric conditions
including depression and anxiety may lead to sleep difficulties as well.
SLEEP CHANGES AS WE GROW OLDER
- Sleep architecture (or stages) changes with age.
- Nighttime sleep is more likely to be disturbed.
- The elderly tend to experience more conditions that adversely affect sleep quality and duration.
- Older people tend to nap more than younger adults.
HOW SLEEP CHANGES
Before examining how sleep changes with age, it's necessary to understand the
basic sleep stages. Normal sleep consists of two major states: REM (Rapid Eye
Movement) sleep and NREM (nonREM) sleep. NREM sleep is divided further into four
sleep stages, numbered stage 1, 2, 3 and 4. Sleep typically begins with stage 1
before progressing into the later stages. Sleep deepens with each stage achieved;
stages 3 and 4 (also called delta sleep) provide our bodies' deepest sleep. Our
fifth stage is REM sleep, where dreaming occurs.
WHAT DO SLEEP STAGES HAVE TO DO WITH SLEEPING WELL?
In general, changes in one's sleep architecture or stages affect how deep sleep
is. Middle-aged and elderly people tend to spend less time in deeper sleep than
younger people. By age 60 or 70, many adults experience a decrease in the
proportion of time spent in delta sleep. This is particularly true for elderly
men. However, the percentage of REM sleep remains relatively stable.
In late adulthood, the first REM sleep periods come faster than in earlier years.
Are the kinds of dreams experienced different? Some research suggests that older
men tend to have more passive, inner-directed dreams, while older women tend to
dream more active, outgoing dreams.
ARE YOU SLEEPING MORE, BUT ENJOYING IT LESS?
Interestingly, the average total sleep time increases slightly after age 65. But
so do reports of difficulty falling asleep. One study found that after 65, 13
percent of men and 36 percent of women reported taking more than 30 minutes to
fall asleep.
What causes this difficulty? Research suggests that physiological and lifestyle
changes are at fault. The elderly generally secrete lesser amounts of certain
chemicals that regulate the sleep/wake cycle. Both melatonin (a substance
produced by the pineal gland that promotes sleep) and growth hormone production
decrease with age. There are also changes in the body temperature cycle which
occur with age. These factors may cause, or be a consequence of, sleep problems.
In addition, a decrease in exposure to natural light and a change in diet may
exacerbate sleep difficulties. Some researchers theorize that daytime inactivity
(lack of exercise) and decreased mental stimulation may also lead to the "aging"
of sleep.
Falling asleep isn't the only difficulty older people may face at night. Sleep
also becomes more shallow, fragmented and variable in duration with age. The
elderly wake more frequently than younger adults. Recent research suggests that
the aging bladder can contribute to a substantial degree of sleep disturbance in
the elderly. A tendency to feel sleepier during the day than when younger results
from these increased nocturnal awakenings.
It's important to remember that many healthy elderly individuals have no or few
sleep problems.
PERSISTENT TROUBLE FALLING ASLEEP AT NIGHT OR FREQUENT DROWSING BY DAY IS NOT
NORMAL OR INEVITABLE WITH AGE.
Sometimes, age-related changes mask underlying sleep disorders. For example,
sleep apnea, a breathing disorder, is more common in the middle and elder years.
The repeated awakenings caused by a literal lack of breath lead to daytime
sleepiness.
How to tell whether daytime drowsiness is a result of a sleep disorder, sleep
deficit or depression? By consulting a sleep specialist, who is skilled in
diagnosing the problem and treating both symptom and cause.
Many older people consider poor sleep not worth complaining about and as
inevitable and constant as death and taxes.
ACTUALLY, THERE ARE MANY THINGS YOU CAN DO ABOUT POOR SLEEP, AND THERE ARE MANY
REASONS TO DO SOMETHING ABOUT SLEEP.
THE IMPACT OF SLEEP PROBLEMS
Sleep deprivation has measurable negative effects on performance and physical and
mental health. If you haven't had a good night's sleep, you're likely to pay for
it. The price may be high: Reduced energy, greater difficulty concentrating,
diminished mood, and greater risk for accidents, including fall-asleep crashes.
Work performance and relationships can suffer too. And pain may be intensified by
the physical and mental consequences of lack of sleep.
MEDICAL PROBLEMS AFFECTING SLEEP
First, the bad news: Older people are likely to suffer both medical disorders
that may disrupt sleep and specific sleep disorders. The medical disorders
include:
- Arthritis
- Osteoporosis
- Heartburn
- Cancer
- Parkinson's Disease
- Dementia
- Alzheimer's Disease
- Incontinence
- Gastroesophageal Reflux (GER)
- Nocturnal Cardiac Ischemia
- Chronic Obstructive Pulmonary Disease
- Congestive Heart Failure
- Peripheral Vascular Disease
All these medical problems can interrupt, delay and/or shorten sleep.
For example, arthritis patients may have difficulty falling asleep because of
painful joints. Or they may be awakened by pain. A 1996 National Sleep Foundation
(NSF) Gallup Poll found that 30 percent of all nighttime pain sufferers
experience arthritis pain at night. The number rises to 60 percent for those over age 50.
Nighttime pain sufferers in this age group who experience difficulty sleeping
lost an average of 2.2 hours of sleep, 10.7 nights a month. If you suffer from
arthritis, ask your doctor about treatment.
Other types of chronic or occasional pain can be sleep-stealers too. In the 1996
NSF Gallup Poll, back pain was cited by 64 percent of those who had nighttime
pain in the past year. Headaches, muscular aches and pains, leg cramps and sinus
pain were cited by 44 percent to 56 percent. Behavioral and pharmacological
approaches may help.
Heart patients often suffer sleep difficulties as well. Most stable congestive
heart failure patients suffer sleep-disordered breathing. Almost half in a
recent study had apneic (loss of breath) attacks. (More on apnea later.) Apnea
requires treatment as well.
When GER whose chief symptoms are heartburn and regurgitation occurs during
sleep, nocturnal awakenings may follow. About five percent of Americans suffer
from heartburn nearly every day. Daytime GER is normal after eating. Nighttime
GER can be problematical and marked by wheezing and chronic cough. Repeated
awakenings and daytime sleepiness may ensue. Raising the head of the bed may
alleviate symptoms. Or drug treatment may be indicated.
Other medical conditions affect sleep too: asthma, chronic interstitial lung
disease, neuromuscular disease, etc. Individuals with asthma may experience
frequent awakenings due to bronchospasm. One study found such awakenings weekly
in 74 percent of asthmatic patients.
HOT FLASHES
Menopause is another source of potential sleep problems...for women. The hot
flashes and associated breathing changes that most women experience during this
time appear to disturb sleep and may lead to daytime fatigue.
Seventy-five percent of menopausal women suffer from hot flashes, on average for
five years. While the total sleep time for women suffering hot flashes did not
differ from women who didn't experience them in one study, hot flashes were
associated with more frequent arousals: once every eight minutes on average.
Next-day fatigue and lethargy seem to be more likely consequences than excessive
daytime sleepiness.
Apnea rises in women starting at age 50. Women who experience apneas and hot
flashes appear likely to experience the latter before the former. This
respiratory connection was explored in research using "paced respiration," or
scheduled breathing at the beginning of the hot flash. This approach
significantly reduced the frequency of hot flashes.
Another approach involves hormonal treatment with progesterone and estrogen. (Hot
flashes are associated with reduced estrogen production.) Naps may help alleviate
fatigue too. However, if insomnia is a problem, naps should be avoided. They can
contribute to nighttime sleep difficulty.
INSOMNIA
INSOMNIA IS A SYMPTOM, NOT A DISORDER IN ITSELF.
If you experience difficulty falling asleep, staying asleep, or enjoying a
restful night's slumber, you're suffering from insomnia. It's a common symptom in
the U.S., reported by nearly half of Americans surveyed in a 1995 National Sleep
Foundation (Sleep in America) Gallup Poll. Insomnia may last for days
(transient), weeks (short-term) or months (chronic).
Some think that the longer insomnia lasts, the harder it becomes to treat. If you
suffer from insomnia that lasts for more than a few days, you should consult your
physician. The underlying cause should be identified, if possible, then treated.
Unfortunately, this is not always possible. Chronic insomnia will probably
require longer term treatment than other types. Sleep medication is generally
considered a short-term solution.
INSOMNIA MAY BE CAUSED BY MANY FACTORS:
- Stress
- Depression
- Anxiety
- Physical illness including Restless Legs Syndrome (RLS)
- Caffeine intake
- Irregular schedules
- Circadian rhythm disorders
- Drugs (including alcohol and nicotine)
- Occasional or chronic pain
If the cause of insomnia is... | Treatment may include... |
Stress, Depression, Anxiety | Psychotherapy and/or medication |
Excessive alcohol intake or abuse | Psychotherapy and/or medication |
Irregular sleep schedule | A regular sleep/wake schedule |
Exercising too close to bedtime | Exercising earlier in the day |
Caffeine too close to bedtime | Eliminating late afternoon or evening caffeine |
Nicotine | Smoking cessation |
Associating bed with alert activities | Establishing relaxing bedtime schedules |
Insomnia may be secondary to other disorders as well, such as restless legs
syndrome or advanced sleep phase disorder. These sleep disorders are more common
in the elderly too. Moreover, they increase in frequency as we enter middle age.
Other sleep disorders more common in the elderly are characterized by noise and
movement.
NOISY SLEEPERS
Out of the mouth of babes snores are rarely heard. Snoring increases with age.
It's caused by the partial obstruction of the airway during sleep. About 40
percent of the adult population snores. Snoring is more common among those who
are middle-aged or older and overweight.
THE SLEEP APNEA CYCLE
During the night...
- Breathing stops.
- Blood oxygen levels drop.
- Individual wakes briefly, gasps for breath.
- Repeat.
Next day... Sleeplessness is excessive
SNORING MAY BE ASSOCIATED WITH DAYTIME SLEEPINESS.
Loud snoring punctuated by multiple, nightly brief episodes of breathing
cessation suggest the presence of sleep apnea. Sleep apnea, like snoring, is more
common among the obese. However, in elderly people, the obesity-sleep apnea
connection is far less pronounced. Sleep apnea occurs in four percent of
middle-aged men and two percent of middle-aged women. In males over 65, the
figure rises to 28 percent; for women, the number climbs to 24 percent.
Sleep apnea is treatable. Unfortunately, the vast majority of sufferers don't
know they have the disorder. It is often a bed partner's concern that triggers
diagnosis and treatment. Sadly, sleep apnea is linked to a three to seven time
increase in risk for falling asleep at the wheel. Diagnosis and treatment are
important.
What does diagnosis entail? For an objective evaluation, individuals should seek
referral to a sleep disorders clinic. In an overnight sleep study at a sleep
disorders clinic, individuals are monitored by noninvasive polysomnographic
equipment that measures respiration (breathing) and arousal through EEG (brain
wave) readings. If the disorder is mild, a sleep specialist may recommend weight
loss, use of pillows and/or change in sleep position (avoiding lying on one's
back), and abstinence regarding alcohol and sedatives which worsen apnea.
However, if the disordered breathing is moderate to severe, a device known as a
CPAP (continuous positive airway pressure) is in order. This device gently
propels air into the airway, keeping it open. Treatment with dental devices and
surgery are other alternatives to be considered.
ON THE MOVE
A discussion of movement disorders affecting sleep brings us to PLMD (note the L)
and RLS. The L stands for legs, the limbs most affected in these disorders. In
PLMD (periodic limb movements disorder), periodic leg movements disrupt the
sufferer's night: Legs jerk repeatedly, kicking every 20 to 40 seconds through
the night. Not surprisingly, these leg kicks trigger frequent arousals. The end
result? Daytime sleepiness and nighttime insomnia.
While PLMD may be diagnosed infrequently by primary care physicians, the disorder
is all too common among the elderly. In one study, approximately 45 percent of
the elderly had at least a mild form of PLMD. As with sleep apnea, evaluation at
a sleep disorders center is the first step.
Drug treatment can be very successful, with anti-Parkinsonian drugs (e.g.,
carbidopa-levodopa) controlling the majority of cases. Other medications include
dopamine agonists and sedative-hypnotics (calming, sleep-inducing medications).
Patients should be monitored closely during treatment for side effects or adverse
reactions. Achieving the proper dose of the most effective medication may take
time.
ARE YOU A NIGHTWALKER?
RLS, or restless legs syndrome, is less common than PLMD. The distinction between
the two disorders is that in RLS, the leg movements occur continually when the
body is at rest. The movements of PLMD occur in sleep.
RLS symptoms include an uncomfortable sensation in the foot, calf or upper leg
that feels like something is crawling or moving inside the limbs, or tickling or
aching deep inside them. This sensation is yoked with a compulsion to move the
legs. Movement resolves the symptoms, but the syndrome is unrelenting. Within
seconds or minutes, the sensations return. If the legs are not moved, they
frequently jump involuntarily. Since rest brings on symptoms, and walking offers
relief, sufferers are often called nightwalkers.
Symptoms are always worse at night and sometimes only present nocturnally. If
individuals do manage to fall asleep, leg movements lead to frequent awakenings
or near awakenings. Next-day fatigue is endemic.
Although the precise cause of RLS remains a mystery, in some cases, RLS may be
due to iron deficiency, dialysis, pregnancy or peripheral neuropathy. Iron
deficiency is a common and eminently treatable cause. Pregnancy, of course, is
time-limited. In some cases, polysomnographic evaluation may not be indicated.
However, there are other cases, particularly if there is accompanying neurologic
disease, or if the movements have an aggressive or generalized quality to them,
that may require a polysomnographic evaluation. Treatment can begin immediately
with the same range of medications as indicated for PLMD.
DO YOU ACT OUT YOUR DREAMS?
One sleep disorder combines dreams with movement: REM sleep behavior disorder.
Most sleepers are virtually paralyzed during REM or dreaming sleep; people with
REM sleep behavior disorder do not have this motor inhibition and literally act
out their dreams. They may crash into furniture, break windows or fall down
stairs, leading to self-injury or hurting others. Such sleep is hardly restful!
Most sufferers are men over 50. Drug treatment with clonazepam can eliminate the
dream disturbances and improve sleep for sufferers and those who live with them.
IS YOUR TIME OF DAY THE NIGHT TIME?
NIGHT OWLS & MORNING LARKS
Those suffering from advanced sleep phase syndrome (ASPS) and delayed sleep phase
syndrome (DSPS) sleep and wake at inconvenient times. Individuals with ASPS sleep
earlier than their desired clock time, while DSPS sufferers find sleep elusive
for hours after their desired clock time. Trying to sleep when their bodies are
alert, or rise when their bodies are sleepiest, can lead to insomnia or excessive
daytime sleepiness. Individuals may rely on sleeping pills or alcohol to
manipulate their sleep schedules.
DSPS patients may appear to be suffering from insomnia, especially if they insist
on trying to sleep at a "normal" bedtime. One distinguishing characteristic is
that in other types of insomnia, sleep problems include that of maintaining sleep
throughout the night. DSPS sufferers have no problem sleeping...if they observe
their own schedules. Another distinction is that most chronic insomniacs
experience a variability in their nighttime experiences. This is not the case for
DSPS patients.
Treatment of DSPS requires "resetting" the biological clock by using bright light
exposure, medication or chronotherapy.
Chronotherapy involves delaying bedtime by three hours progressively each day
until the desired bedtime is reached.
Although difficult to accomplish, this approach can work if individuals can alter
their schedules daily and protect their sleep from interruptions. Exposure to
bright light early in the morning (six to nine a.m.) induces a phase advance,
leading to an earlier sleep onset that evening. However, patients must avoid
bright light exposure during the evening as this would tend to delay sleep onset.
Medication is another option: Hypnotics and melatonin may help, but many
questions remain about their duration of use and the long-term safety
of melatonin.
ASPS may be confused with depression. While ASPS appears to be a rare condition,
it is more common in seniors. Complaints of difficulty staying awake in evening
social situations are one marker of ASPS. Insomnia at the end of the sleep period
is another.
Treatment for ASPS includes bright light therapy and chronotherapy. The
three-hour phase advancement of chronotherapy is implemented every other day. The
bright light exposure is scheduled for late afternoon or evening.
DEMENTIA-RELATED SLEEP PROBLEMS
Alzheimer's disease and senile dementia are characterized by frequent sleep
disturbance, both for those so diagnosed and their caregivers. In fact, many
caregivers cite sleep disturbances, including night wandering and confusion, as
the reason for institutionalizing the elderly. Once institutionalized, these
elderly residents' sleep disturbances don't cease. Two-thirds of those in
long-term care facilities suffer from sleeping problems. While tranquilizing
drugs may be the drugs of choice at many institutions, these drugs can further
confusion and increase the risk of falls. Monoaminergic drug therapies, such as
modafinil, are under investigation and may improve behavior along with sleep
disturbances in these patients. Other categories of medication - including
neuroleptics, benzodiazepines, antidepressants, anticonvulsants, and beta
blockers - have shown positive effects in some cases.
Sleep problems should be evaluated in all patients. Depression may be mistaken
for dementia, as may the effects of certain medications, malnutrition and alcohol
abuse. Many elderly patients suffer from undiagnosed apnea, drug interactions and
excessive drug use or dependence.
In fact, the elderly use both prescription and over-the-counter medications far
in excess of their proportion of the population. Alcohol interacts with many of
these drugs. It also may exacerbate dementias not caused by alcohol abuse.
Some experts advise elderly people to have no more than one alcoholic drink per
day, even if they are taking no drugs and have no medical contraindications. That
drink should not be taken before bedtime.
THE WORD ON DRUGS
To make matters worse, older people are more likely to take a number of
medications that may adversely affect sleep. Common medications, such as
antidepressants (prescribed for depression) and antihypertensives (prescribed to
control high blood pressure), may have a negative impact on sleep.
Caffeine taken too late in the day (in coffee, tea, soda, chocolate) may lengthen
sleep latency, the amount of time it takes one to fall asleep. Alcohol may speed
sleep onset but leads to disrupted sleep later in the night.
Nicotine, too, has been linked to sleep problems. In one study, smokers were much
more likely than nonsmokers to report problems falling, and staying, asleep along
with daytime sleepiness. Another study found that smokers are four times as
likely as nonsmokers to suffer from sleep apnea. Nicotine withdrawal, too, can
lead to short-term sleep problems - namely, increased awakenings Ñ along with a
shorter period to fall asleep. Increased daytime sleepiness may follow.
Use of a skin nicotine patch may also be associated with early morning awakenings
and reduced total REM sleep, still another study suggests. Once the patch was
removed, the length of time before REM sleep - and the percentage of REM
sleep - were reduced.
SLEEP & TRAVEL
If freedom to travel is one of the silver linings in the "cloud" of old age, jet
lag may well be akin to the rain that must fall. For jet lag is the price we pay
for crossing time zones. And with age, we appear to pay a heftier price. One
study found sleep disruption and daytime sleepiness to be longer lived in the
elderly than in younger subjects.
Jet lag resolves with time, but short-term use of sleep-promoting medications,
sleeping at local time and rising at local time, morning light when traveling
west, and avoiding morning light when traveling east, can help reset the
biological clock. Melatonin is also being studied in this context.
TIPS FOR SAFE DRIVING
- Get a good night sleep before hitting the road.
- Plan to drive during the times you're normally awake.
- Take a mid afternoon break and sleep between midnight and six A.M.
- Try to drive with a companion, talk to each other, and share the driving.
- Schedule a break every two hours or every 100 miles.
- Be on the lookout for early warning signs of drowsiness: Difficulty focusing,
Keeping your head up, Stopping yawning, Thinking clearly, Remembering the last few miles, and Staying in your lane.
BEFORE YOU HIT THE ROAD
It's important to remember that falling asleep at the wheel is a very real and
deadly consequence of driving when fatigued. If you're tired, don't drive.
WHAT'S AHEAD?
The good news? Sleep knowledge is growing in leaps and bounds, and sleep research
is expanding. Research into the use of melatonin and growth hormone continue;
these approaches may prove promising for older adults with sleep problems. At
publication time, however, these hormones remain experimental and caution is in
order. However, new medications for many sleep disorders are under study, with
some nearing U.S. Food and Drug Administration (FDA) approval.
THE IMPORTANT THING TO REMEMBER IS THAT:
Pursuit of a good night's sleep is a worthy goal...and within reach for many who
once thought it impossible.
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