Is there anything more frustrating than spending an entire night listening to the tick of the clock on your bedside table?
Restless nights can sap your vitality and zip. Without enough rest, you become more forgetful, have difficulty concentrating, become more accident prone, and often feel irritable. As we get older, the natural aging process, certain chronic conditions, and medicines can all erode your chances of a good night's rest.
"Sleep is a physiological necessity," says Margaret Moline, PhD, director of the Sleep-Wake Disorders Center at New York Presbyterian Hospital. "It's part of what the brain and body need to do. Getting enough sleep is a real quality-of-life issue."
"Sleep is not unconsciousness," Moline continues. "Sleep is a diminished sense of your surroundings." Each night, sleepers cycle through multiple stages of rapid eye movement (dreaming) sleep and non-rapid eye movement (slow-wave) sleep. During episodes of slow-wave rest, sleep deepens, and you are less likely to hear disruptions such as a dog barking or a partner getting up to use the bathroom.
"With aging, there's less slow-wave, deeper sleep," Moline explains. "Therefore, older persons are more likely to be awakened by noises in the environment."
According to the National Sleep Foundation, a number of health problems can make sleeping difficult:
Some of the most common sleep disorders include:
Good sleep habits include:
"Sleeping pills are meant for short-term use," says Moline. "We look to improving sleep hygiene and see if the judicious use of sleep medications is warranted."
A study reported in the Journal of the American Medical Association found behavioral changes provided longer-lasting benefits in the treatment of insomnia than did sleep medicines. With a diary of your sleep and wake habits, your doctor may help determine the cause of and solution to your sleeplessness.
Melatonin supplements are not approved by the Food and Drug Administration (FDA) and lack sufficient evidence proving that they can aid sleep. However, research indicates that melatonin might be beneficial for patients with jet lag. Valerian , an herb, has been used all over the world to induce sleep. There is mixed evidence to how effective it is though.Inform your doctor if you are taking any herbal supplements.
Remember that sleep is a necessity, not a commodity. It is as much a part of overall health as good nutrition and regular exercise. So do not settle for two to three hours per night. Crawl into a comfortable bed, don your earplugs, and turn off all the lights. And call your doctor if you need help.
Resources:
American Academy of Sleep Medicine
http://www.aasmnet.org/
Early to Rise: Research Offers Clues to Older People's Sleep Habits. National Institute on Aging
http://www.nih.gov/
National Sleep Foundation
http://www.sleepfoundation.org/
Sleep Information. National Heart, Lung, and Blood Institute
http://www.nhlbi.nih.gov/
CANADIAN RESOURCES:
Better Sleep Council Canada
http://www.bettersleep.ca/
Canadain Sleep Society
http://www.css.to/
References
Bradley TD, Floras JS. Sleep apnea and heart failure: Part I: obstructive sleep apnea. Circulation. Apr 2003;107(12):1671-8.
Brennan R, Jan JE, Lyons CJ. Light, dark, and melatonin: emerging evidence for the importance of melatonin in ocular physiology. Eye. Sep 22, 2006.
Insomnia. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated June 2010. Accessed June 7, 2010.
Morin CM, Koetter U, Bastien C, Ware JC, Wooten V. Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. Sleep. Nov 1, 2005;28(11):1465-1471.
Tasali E, Mohkalesi B, VanCauter E. Obstructive sleep apnea and type 2 diabetes: interacting epidemics. Chest. 2008;133(2):496-506.
Last reviewed June 2010 by Brian P. Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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