Better Sleep Tips for Older Adults; Beat Insomnia Using a Holistic Approach

In the next part of our series focusing on the holistic approach to wellness, we are going to take a look at how older adults can use a combined approach to ensure a better nights sleep.

To celebrate National Bed Month, The Sleep Charity have produced a fact sheet detailing the Do's and Don'ts for sleep, alongside their fact sheet - Sleep Advice For Over 50s.

They suggest:

DO

Keep a regular sleep and wake time - it helps regulate your circadian rhythm and can help your body programme a better sleep cycle.

Get out ASAP in the morning into the natural day light, it helps reset your internal clock leaving you more alert to face the day.

Turn off all electronics before bed - the blue light that they emit can interfere with Melatonin production.

Make sure your bedroom is dark, quiet and cool.

Cut back on Caffeine, those who are sensitive should avoid caffeine at least 8 hours before bed.

DONT'S

Use Alcohol as a sleep aid - Alcohol is a sedative but disrupts sleep

Exercise is great for sleep - but no later than 2 hours before bed

Go to bed full, hungry OR dehydrated

Clock watch -it increases your anxiety when your trying to nod off

Go to bed unless you feel tired!

Image of do's and don'ts for better sleep in older adults

Causes of Poor Sleep in the Over 50's

Poor quality sleep in the over fifties age group can be a cause of depression (as well as a by-product). Over 50% of adults over 50 state they experience symptoms of insomnia. Is it often thought that poor sleep is an accepted part of aging, however Age UK state,"although sleeping patterns change as we age, chronic sleep problems should not be regarded as an inevitable or normal part of the aging process".

As well as establishing a good bedtime routine and avoiding stress, it is important to be aware of, and manage other common factors that can affect sleep as we age.

Medicines

Sleep difficulties are a common side effect of depression and anxiety. All antidepressants work by modulating neurotransmitters in the brain (inc. serotonin, dopamine, and norepinephrine) that help regulate the sleep and wakefulness cycle, and the regulation of transitions between the sleep stages. However, pharmacological differences in various classifications of anti-depressants can leave patients with very different sleep experiences. Research shows that antidepressants in the MAOIs and SSRI's groups have been identified as producing disrupted sleep. Other classes of antidepressants such as TCAs e.g. Amitriptyline, and A-typical antidepressants such as Mirtazapine are now sometimes prescribed in conjunction with a primary anti-depressant to help insomnia due to their sedative effects . With many anti-depressants on the market, you should speak to your GP about the best dosing and treatment options if you are taking anti-depressant medication, and you are suffering with insomnia.

Other medications that can affect sleep are; cold and allergy medications, and asthma medications, both can increase heart rate. Medication given to lower blood pressure (beta-blockers) can also affect sleep cycles, and ACE inhibitors given to help heart issues can cause an irritating night time cough that can disrupt sleep. Anti-inflammatory steroids (glucocorticoids) can cause restlessness. In addition medications given for dementia, ADHD and prostate issues can also affect sleep.

It is important not to stop taking any medication that has been given to treat an existing condition. Speak to your GP. As well as investigating underlying causes for your insomnia, they will be able to discuss other dose or treatment options.

Other Factors Linked to Poor Sleep

Sleep apnoea is a condition where your breathing stops and starts as you sleep. It has been linked to aging (it can affect younger people too however). Common causes include (but are not limited to), having a large neck, smoking, obesity and chronic obstructive pulmonary disorder (COPD). Snoring, excessive waking, and making gasping or choking noises can all be warning signs. You may wake with a headache, feel very tired during the day, and find it hard to concentrate. Sleep apnoea can progress to other problems such as depression and type 2 diabetes, so it is important to see your GP if you are experiencing any of the symptoms. Treatment's available include, mouth guards, and a device called a CPAP machine. The NHS produce a useful fact sheet giving more information.

Restless Legs is a condition of the nervous system which causes an urge to move the legs. This can be worse in the evenings or at night leading to problems sleeping. Restless legs can be hereditary and can affect people of any age, however, it is more common in middle aged women. The charity RLS-UK provides information and support for those affected.

Menopause

For menopausal, and post menopausal women, there are many factors that lead to poor sleep. Fluctuating Oestrogen levels are linked to night sweats, bladder issues, low blood sugar levels and restless legs, which can all play a part in not getting enough sleep.

Other health conditions such as, Alzheimer's, Dementia, Chronic pain, Diabetes and Respiratory issues can all lead to problems sleeping.

Top Tip's for Better Sleep in Older Adults

Bladder issues keeping you awake? Dehydration can make you feel like you need to use the loo, having a very small glass of warm water before bed can help with this.

For Menopausal symptoms, vitamin and herbal supplements can help, take a blend containing Sage for night sweats, and Magnesium for restless legs. Ashwagandha is also recommended to promote a deep sleep. Night waking (usually around 3-4am) is common in Menopause also, this can be due to hormonal changes, as well as blood sugar dips. Having a light snack, say 1.5 hours before bed, can help to regulate blood sugar throughout the night.

People with Diabetes should practice good blood sugar management to ensure they sleep well. The charity Diabetes UK offers further practical sleep tips for Diabetics on their site.

Occasional Insomnia can be successfully treated with natural sleep blends containing Amino Acids, like L-Tryptophan. L-Tryptophan positively affects the production of the mood hormone Serotonin and the sleep hormone Melatonin. Vitamin B6 helps to convert L-Tryptophan into Serotonin, which is then converted into Melatonin. Vitamin B3 activates Benzodiazepine receptors in the brain, and also promotes Serotonin production. Herbals such as Camomile promote relaxation. A blend of all these elements is an ideal choice to occasionally help aid sleep.

Amino acid structure, pictured with essential nutrients; B Vitamins, Magnesium, and Camomile flowers

Conclusion

Sleep issues in people over 50 can be multifactorial.

Insomnia can be caused by minor, to potentially serious health issues. You should always speak to your healthcare provider in the first instance to get a full check up. Your GP will test for underlying causes, and discuss possible medication side effects with you.

Establishing a good bed time routine is always recommended, follow the Do's and Don'ts detailed in this article to ensure you are doing all you can to promote refreshing sleep.

Finally, despite your best efforts sometimes we can all use a helping hand from nature, when you've tried everything else, vitamins blends containing L-Tryptophan, B vitamins and herbals can help promote a good nights rest!

Disclaimer: This content has been produced purely for educational and informational purposes only. It is NOT intended to replace the advice, diagnosis or treatment of Healthcare Professionals and Medical Guidelines.

Next week we will be turning the spotlight on Cardiovascular health in the over 50's age group.