Sleep Aging Well Web
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Transcript of Sleep Aging Well Web
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The information in this publication was independently developed by the National Sleep Foundation. © 2003 National Sleep Foundation
Sleep andAging Well
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Sleep and Aging
How does sleep change as we age?
Do we need less sleep as we get older?
Can a person expect to experience more sleep problems or havea sleep disorder as they advance in age?
As we age, how does sleep affect our overall health, medical
conditions and general well being?
What can we do to get good sleep?
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Sleep is Essential to Our Overall Healthand Well-Being
Key to our health, performance, safetyand uality of life
As essential a component as good
nutrition and exercise tooptimal health
!ssential to our ability to perform both
cognitive and physical tas"s, engage
fully in life and function in an effective,safe and productive way
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Normal Sleep and Normal Aging:Our Internal Clock
#he biological cloc" resides in the brain
$t helps regulate when we feel sleepy and when we are alert
$t wor"s in tandem with light and dar", and our body temperature
and hormones
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Aake
S t a g e s
!he Sleep C"cle in Adults
# E $
# E $
# E $
# E $
# E $
%
&
'
(
) % & ' ( * + -
Hours in Sleep
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Normal Sleep and Normal Aging:%ess &eep Sleep
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Health and Environment A''ect Our Sleep
With age, we become more sensitive to.
Hormonal Changes
/hysiological Conditions
!nvironmental Conditions
0ight
1oise
#emperature
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Normal Sleep and Normal Aging:Sleep E''icienc"
$en
Women Age
S l e e p E ' ' i c i e n c "
( ) !
i m e i n B e d S l e e
p i n g *
Changes ith age
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!he a+ilit" to get
continuous andconsolidated sleep ma"+ecome moredi''icult as e age
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Sleep ,ro+lems&isorders,revalent Among Older ,ersons
S.$,!O$S O/ S%EE, ,#OB%E$S B. A0E
S"mptoms: a 'e nightsa eek or more 11-23 21-43 41-53
Insomnia (23 (+3 *)3
Snoring (%3 &-3 &&3
Sleep Apnea 23 +3 3
#estless %egs S"ndrome 45067 %*3 %3 &%3
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Insomnia
A perception or complaint of inadeuate orpoor sleep Difficulty falling asleep
8reuent awa"enings Wa"ing too early and having difficultyfalling bac" to sleep
Wa"ing unrefreshed
A highly prevalent condition affecting
as many as (-3 of older persons 1ext day conseuences
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Insomnia (continued*
!ffective #reatment
Healthy sleep habits 9ehavioral therapy
/rescription hypnotic medications
:ther therapies
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Snoring
/artial bloc"age of airway causing abnormal
breathing and sleep disruptions
2) million; ' million experience on a
regular basis
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Sleep Apnea
$ncreases as we age. affecting (3 and &3 of middle>aged men
and women and close to &3 and %23 of older men and women
Characteri=ed by pauses or gaps in breathing due to an
obstruction of the airway
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Sleep Apnea (continued*
6igns and 6ymptoms
0oud, regular snoring
0arge nec" si=e
:besity
Associated with maor medical
conditions
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#estless %egs S"ndrome,eriodic %im+ $ovement &isorder
1eurological movement disorders
$nvoluntary urge to move due to unpleasant feelings in the legs
during sleep or rest
@er"ing of legs and arms during sleep $ncreases with age
#reatment
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$edical Conditions Increase ith Age
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$edical Conditions Increase ith Age(continued*
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$edications
Can AlsoCause Sleep
,ro+lems
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!he 6se o' Alcohol7 Ca''eine and NicotineImpacts on Sleep
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Ho !o Enhance .our Sleep:,ractical !ips 'or 0ood Sleep
!stablish a regular schedule with
consistent bed and wa"e times
promoting
environment that is
comfortable, uiet, dar"
and preferably cool
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Sleep !ips (continued*
0imit fluids and donBt eat too much
close to bedtime
Avoid caffeine, nicotine and alcohol
too close to bedtime and
even after lunch
!xercise, but not within ' hours
before bedtime
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I' .ou Have &i''icult" Sleeping
0imit time in bed
se your bed only for sleep andsatisfying sex
Avoid watching the cloc"
0imit naps
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8eep a Sleep &iar" to Identi'" .our SleepHa+its and ,atterns
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Seek Help /rom a Sleep Specialist anda Sleep Stud"
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Summar":Sleep Changes
6leep during the night changes with increasing age.
0ess deep sleep and more lighter sleep
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Summar":Conse9uences o' Sleep Changes
#endency to stay in bed longer to get a sufficient
amount of sleep results in worse sleep
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Summar":What "ou can do
0earn about sleep
nderstand how your sleep changes and observe your habits and
experiences
Apply healthy sleep practices to your sleepstyle so that you get sufficient uality sleep
#al" to your doctor about your sleep and
see a sleep specialist if you experience chronic difficulty
sleeping andor have symptomsof sleep disorders
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!he National Sleep /oundation is anindependent nonpro'it organiationdedicated to improving pu+lic health
and sa'et" +" achieving pu+lic understandingo' sleep and sleep disorders7 and +"
supporting pu+lic education7
sleep-related research and advocac";
%*&& K 6treet, 1W 6uite *))
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#e'erence $aterial
Articles.
Ancoli>$srael, 6F 6leep problems in older adults. /utting myths to bedF Geriatrics, %22,
*&.&)>')
8loyd @A, analysisF Research in Nursing and Health 4&)))7;
&'4&7. %)+>%%
entili A and !dinger @DF 6leep disorders in older peopleF Aging 4%(%
Hays @C, 9la=er D, and 8oley D@F 5is" of 1apping. !xcessive Daytime 6leepiness and
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#e'erence $aterial (continued*
Articles. 1ewman A9, 6pie"erman C8, !nright /, 0ef"owit= D, '+
itiello, related sleep disturbancesF Geriatrics 4%2227; *(41ov7. (>*&F
itiello, & Ioungstedt 6D, Krip"e D8, !lliott @A, and Klauber &
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#e'erence $aterial (continued*
9oo"s. Ancoli>$srael, 6oniaF All I want is a Good Night’s SleepF 6tF 0ouis. Iear 9oo", $nc, %22+
9liwise, Donald 0F 1ormal Aging 4Chapter '7F Kryger