Sleep Aging Well

Sleep andAging Well: 

The information in this publication was independently developed by the National Sleep Foundation. © 2003 National Sleep Foundation Sleep and Aging Well

Sleep and Aging: 

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 have a 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?

Sleep is Essential to Our Overall Healthand Well-Being: 

Sleep is Essential to Our Overall Health and Well-Being Key to our health, performance, safety and quality of life As essential a component as good nutrition and exercise to optimal health Essential to our ability to perform both cognitive and physical tasks, engage fully in life and function in an effective, safe and productive way

Normal Sleep and Normal Aging:Our Internal Clock: 

Normal Sleep and Normal Aging: Our Internal Clock The biological clock resides in the brain It helps regulate when we feel sleepy and when we are alert It works in tandem with light and dark, and our body temperature and hormones

The Sleep Cycle in Adults: 

Awake Stages The Sleep Cycle in Adults REM REM REM REM REM 1 2 3 4 0 1 2 3 4 5 6 7 8 Hours in Sleep

Normal Sleep and Normal Aging:Less Deep Sleep: 

Normal Sleep and Normal Aging: Less Deep Sleep

Health and Environment Affect Our Sleep: 

Health and Environment Affect Our Sleep With age, we become more sensitive to: Hormonal Changes Physiological Conditions Environmental Conditions Light Noise Temperature

Normal Sleep and Normal Aging:Sleep Efficiency: 

Normal Sleep and Normal Aging: Sleep Efficiency Men Women Age Sleep Efficiency (% Time in Bed Sleeping) Changes with age

The ability to getcontinuous andconsolidated sleep maybecome moredifficult as we age: 

The ability to get continuous and consolidated sleep may become more difficult as we age

Sleep Problems/DisordersPrevalent Among Older Persons: 

Sleep Problems/Disorders Prevalent Among Older Persons Symptoms: a few nights a week or more 55-64 65-74 75-84 Insomnia 49% 46% 50% Snoring 41% 28% 22% Sleep Apnea 9% 6% 7% Restless Legs Syndrome (RLS) 15% 17% 21%

Insomnia: 

Insomnia A perception or complaint of inadequate or poor sleep Difficulty falling asleep Frequent awakenings Waking too early and having difficulty falling back to sleep Waking unrefreshed A highly prevalent condition affecting as many as 48% of older persons Next day consequences

Insomnia (continued): 

Insomnia (continued) Effective Treatment Healthy sleep habits Behavioral therapy Prescription hypnotic medications Other therapies

Snoring: 

Snoring Partial blockage of airway causing abnormal breathing and sleep disruptions 90 million; 37 million experience on a regular basis Males Those who are overweight and with large neck size most at risk Loud snoring can be a symptom of sleep apnea

Sleep Apnea: 

Sleep Apnea Increases as we age: affecting 4% and 2% of middle-aged men and women and close to 27% and 19% of older men and women Characterized by pauses or gaps in breathing due to an obstruction of the airway

Sleep Apnea (continued): 

Sleep Apnea (continued) Signs and Symptoms Loud, regular snoring Large neck size Obesity Associated with major medical conditions Most common treatment CPAP

Restless Legs Syndrome/Periodic Limb Movement Disorder: 

Restless Legs Syndrome/ Periodic Limb Movement Disorder Neurological movement disorders Involuntary urge to move due to unpleasant feelings in the legs during sleep or rest Jerking of legs and arms during sleep Increases with age Treatment Medications Healthy lifestyle Sleep hygiene

Medical Conditions Increase with Age: 

Medical Conditions Increase with Age Medical Conditions increase with age and are often associated with sleep problems and disorders Hypertension and Heart Disease Heart Failure Stroke Menopause Cancer Gastrointestinal Disorders

Medical Conditions Increase with Age (continued): 

Medical Conditions Increase with Age (continued) Medical Conditions increase with age and are often associated with sleep problems and disorders Alzheimer’s, Parkinson’s and cognitive problems Depression Arthritis Other conditions

MedicationsCan AlsoCause SleepProblems: 

Medications Can Also Cause Sleep Problems

The Use of Alcohol, Caffeine and Nicotine Impacts on Sleep: 

The Use of Alcohol, Caffeine and Nicotine Impacts on Sleep

How To Enhance Your Sleep:Practical Tips for Good Sleep: 

How To Enhance Your Sleep: Practical Tips for Good Sleep Establish a regular schedule with consistent bed and wake times Maintain a relaxing bedtime routine Create a sleep-promoting environment that is comfortable, quiet, dark and preferably cool

Sleep Tips (continued): 

Sleep Tips (continued) Limit fluids and don’t eat too much close to bedtime Avoid caffeine, nicotine and alcohol too close to bedtime and even after lunch Exercise, but not within 3 hours before bedtime

If You Have Difficulty Sleeping: 

If You Have Difficulty Sleeping Limit time in bed Use your bed only for sleep and satisfying sex Avoid watching the clock Limit naps

Keep a Sleep Diary to Identify Your Sleep Habits and Patterns: 

Keep a Sleep Diary to Identify Your Sleep Habits and Patterns

Seek Help From a Sleep Specialist anda Sleep Study: 

Seek Help From a Sleep Specialist and a Sleep Study

Summary:Sleep Changes: 

Summary: Sleep Changes Sleep during the night changes with increasing age: Less deep sleep and more lighter sleep More difficulty maintaining sleep due to arousals and awakenings Sleep is less efficient and more fragmented The internal biological clock shifts to earlier bed and wake times Older persons experience a higher prevalence of medical conditions and take more medications that interrupt sleep and are associated with sleep problems/disorders Older persons experience a higher prevalence of sleep disorders

Summary:Consequences of Sleep Changes: 

Summary: Consequences of Sleep Changes Tendency to stay in bed longer to get a sufficient amount of sleep results in worse sleep More likely to take more naps to meet sleep need—may result in worse sleep Inadequate or poor sleep results in daytime sleepiness and fatigue Ability to function well, enjoy life and overall quality of life is affected

Summary:What you can do: 

Summary: What you can do Learn about sleep Understand how your sleep changes and observe your habits and experiences Apply healthy sleep practices to your sleep style so that you get sufficient quality sleep Talk to your doctor about your sleep and see a sleep specialist if you experience chronic difficulty sleeping and/or have symptoms of sleep disorders

The National Sleep Foundation is anindependent nonprofit organization dedicated to improving public healthand safety by achieving public understanding of sleep and sleep disorders, and bysupporting public education,sleep-related research and advocacy.1522 K Street, NW Suite 500 • Washington, DC 20005 • 202-347-3471 • www.sleepfoundation.org • © 2003: 

The National Sleep Foundation is an independent nonprofit organization dedicated to improving public health and safety by achieving public understanding of sleep and sleep disorders, and by supporting public education, sleep-related research and advocacy. 1522 K Street, NW Suite 500 • Washington, DC 20005 • 202-347-3471 • www.sleepfoundation.org • © 2003

Reference Material: 

Reference Material Articles: Ancoli-Israel, S. Sleep problems in older adults: Putting myths to bed. Geriatrics, 1997, 52:20-30 Floyd JA, Medler SM, Ager JW, and Janisse JJ. Age-related changes in initiation and maintenance of sleep: a meta-analysis. Research in Nursing and Health (2000); 23(2): 106-117 Gentili A and Edinger JD. Sleep disorders in older people. Aging (Milano, 1999); 11(3): 137-141 Hays JC, Blazer DG, and Foley DJ. Risk of Napping: Excessive Daytime Sleepiness and Mortality in an Older Community Population. J Am Geriatr Soc (1996); 44: 693-698 Morin CM, Colecchi C. Stone J, Sood R, and Brink D. Behavioral and Pharmacological Therapies for Late-Life Insomnia: A Randomized Controlled Trial. JAMA (1999); 281: 991-999

Reference Material (continued): 

Reference Material (continued) Articles: Newman AB, Spiekerman CF, Enright P, Lefkowitz D, Manolio, Teri, Reynolds CF, and Robbins J. Daytime Sleepiness Predicts Mortality and Cardiovascular Disease in Older Adults. J Geriatr Soc (2000); 48: 115-123 Phillips B and Ancoli-Israel S. Sleep disorders in the elderly. Sleep Medicine 2 (2001); 99-114. Shochat T, Loredo J, and Ancoli-Israel, S. Sleep disorders in the elderly. Curr Treat Options Neurol (2001); 3(1): 9-36 Vitiello, MV. Effective treatments for age-related sleep disturbances. Geriatrics (1999); 54 (Nov): 47-52. Vitiello, MV. Effective Treatment of Sleep Disturbances in Older Adults. Clinical Cornerstone (2000); 2(5): 6-27 Youngstedt SD, Kripke DF, Elliott JA, and Klauber MR. Circadian abnormalities in older adults. J. Pineal Res (2001 Oct.); 31 (3): 264-72

Reference Material (continued): 

Reference Material (continued) Books: Ancoli-Israel, Sonia. All I want is a Good Night’s Sleep. St. Louis: Mosby-Year Book, Inc, 1996 Bliwise, Donald L. Normal Aging (Chapter 3). Kryger MH, Roth T, and Dement WC (Eds.). Principles and Practices of Sleep Medicine. Philadelphia: W. B. Saunders Company, 1994 Other: National Sleep Foundation 2003 Sleep in America poll Leadership Congress on Sleep, Health and Aging Monograph, 2004 Sleep and Aging (Public Education Brochure), 1998 NIH Consensus Development Conference The Treatment of Sleep Disorders of Older People (Volume 8, Number 3), 1990 For more information, visit the National Sleep Foundation’s website at www.sleepfoundation.org