Are you getting a good night's sleep?

Tomlin Paul, 50 and living better

Getting a good night's sleep as you get older can be a challenge. Sleep is as natural as any other function of your body and by now you have learnt that, 'you cannot fight sleep'. Well, perhaps, I should say that you can fight it, but you will never win.

We have a built-in system that induces sleep and for a good reason. During sleep, the body repairs itself physically and the mind is rejuvenated. So at the end of a period of sleep, you should feel and function better. Is that the case for you as you go past the fifties?

Ageing and sleep

As we age, the tendency is to become sleepy earlier, wake up earlier and enjoy less deep sleep. For some of us, our sleep habits have been shaped with strict discipline. There is no fixed prescription, but on average most healthy adults need seven and a half to nine hours of sleep per night. Older adults require one and a half hours less. However, the bottom line should be that you wake up feeling rested and can carry through with adequate energy during the day. So quality is as important as quantity.

Sleep problems

From time to time you may experience disturbed sleep, but if the following is happening on a regular basis, then you may be experiencing a sleep disorder:

Have trouble falling asleep even though you feel tired.

Have trouble getting back to sleep when awakened.

Don't feel refreshed after a night's sleep.

Feel irritable or sleepy during the day.

Have difficulty staying awake when sitting still, watching television, or driving.

Have difficulty concentrating during the day.

Rely on sleeping pills or alcohol to fall asleep.

Have trouble controlling your emotions.

Why are you not sleeping well?

Many persons come in and ask directly for a 'sleeping tablet' out of frustration of consistently experiencing poor sleep. But before considering medication, take a look at some of the common causes of sleep problems in older adults:

Poor sleep habits and sleep environment, such as falling asleep with the television on.

Pain or medical illness such as frequent urination and an upset stomach or wheezing.

Medications may have side effects that keep you awake.

Lack of exercise.

Psychological stress or psychological disorders. Anxiety or sadness over relationships.

Sleep disorders such as restless legs and snoring.

Working on your sleep

It is worth addressing your sleep problem as the pay-off in your quality of life and overall health can be great.

Start by making your sleep environment conducive to sleep.

Reduce noise, improve the ventilation and reduce that extra light.

Improve your daytime habits by becoming engaged socially, exercise, get outside and enjoy the sunlight.

Cut out caffeine, alcohol and cigarettes.

Keep a regular bedtime routine.

Avoid huge or spicy meals before bed.

Remember that sex or physical intimacy such as hugging and massage can also lead to restful sleep.

Go have a chat with your doctor and deal with anxiety, depression and any underlying medical conditions.

Dr Tomlin Paul is a family physician at Health Plus Associates in Kingston; email: yourhealth@gleanerjm.com