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By Melissa Tennen, HealthAtoZ writer
You've retired. No more getting up with the rooster - but you're waking up at the crack of dawn anyway. Maybe you're waking up too much throughout the night - or perhaps you have trouble falling asleep.
No matter what the circumstances, this is insomnia. Everyone needs between seven and eight hours of sleep each night, even the elderly. So why can't you sleep?
Causes of insomnia
Age causes your body to release fewer of the chemicals that normally help bring on sleep and tell you when to wake up. These chemicals - a growth hormone and melatonin - help you with deep sleep and move you through the sleep cycles. The lack of these chemicals affects your body clock (your circadian rhythm). Not getting enough light can also affect your circadian rhythm.
Other changes could compound this natural change. They include:
- Depression, anxiety or stress.
- Arthritis.
- Osteoporosis.
- Heartburn.
- Cancer.
- Parkinson's disease.
- Dementia.
- Alzheimer's disease.
- Incontinence (trouble controlling your bladder).
- Gastroesophageal reflux disease.
- Sleep apnea (periods when the sleeper stops breathing).
- Congestive heart failure.
- Chronic obstructive pulmonary disease (lung diseases, including emphysema).
- Benign prostatic hyperplasia (an enlarged prostate, which causes frequent urination).
- Diabetes (can cause increased urinary frequency).
Other problems that can cause insomnia include:
- Stress.
- Depression.
- Anxiety.
- Periodic limb movements disorder (legs move too much during sleep).
- Caffeine, particularly too close to bedtime.
- Nicotine.
How medication affects sleep
Insomnia is a side effect of many medications. As you age and take more medications, your chances for insomnia increase. Medications that cause insomnia include some antidepressants and medications that lower blood pressure. If your medication causes insomnia, tell your doctor. You may be able to switch to a different medication that will not cause this problem.
Other causes
Heart disease and emphysema can cause breathing problems. Also, your bladder shrinks as you get older. Add incontinence, diabetes or BPH to the mix and you are likely to have frequent nighttime awakenings.
You may have a sleep disorder that keeps you awake. Sleep disorders tend to be worse in seniors. A common disorder among seniors is periodic limb movements disorder, which means the legs jerk every 20 to 40 seconds during sleep.
Not getting enough sleep is a significant problem. You are likely to feel less energetic, have trouble concentrating and have a higher likelihood for car accidents. You may also have a higher risk for falls. It is important that you get your eight hours of sleep.
You don't have to resign yourself to a lifetime of insomnia. Treatments include sleep medication and even help with resetting your inner clock. Talk to your doctor.
Suggestions for better sleep
You may also want to think about making lifestyle changes. Your insomnia may be improved if you:
- Use the bed for sleeping and sex only.
- Don't drink caffeine too close to bedtime.
- Don't smoke.
- Get exercise more than two hours before bedtime. Your body temperature increases when you exercise.
- Keep the room dark. Try using a sleep mask.
- Block out external noises. Seniors are more likely to awaken when there is noise. Use earplugs or a sound machine.
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External Source
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National Sleep Foundation
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This article was reviewed and updated June 2007.
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