Older adults or "senior citizens" make up the largest group of people that report having trouble sleeping. Along with the problems that can arise from insomnia, some studies suggest that older adults with insomnia are also more likely to develop secondary illnesses, including depression, memory problems, sleepiness during the day, nighttime falls and occasional loss of consciousness. Also, treatments for insomnia may have side effects among senior citizens that are dangerous, including loss of consciousness or confusion.
In controlled settings, researchers often find that older adults with insomnia often develop depression and anxiety disorders, and other physical or behavioral disorders that may be helped by something as simple as a good night of sleep.
How Much Sleep Do Older Adults Need?
It depends. Most studies and institutions, including the Journal of the American Medical Association, National Institutes of Health (NIH), and the Centers for Disease Control (CDC) suggest adults typically need 7 to 8 hours of sleep each night. Once people start aging and begin entering their "senior" years, however, insomnia can become a chronic problem. For example, many older adults living in assisted living facilities report getting 5 or fewer hours of sleep each and every night.There are many stages of sleep, and as people age their need for sleep typically stays the same, although some people find they can do well on less sleep. Most older adults can expect to get 6.5 to 7 hours of sleep each night when possible. However, that range is not written in gold; in fact there is some dispute about what the most appropriate level of sleep is for adults and older people alike. Some studies suggest older patients suffering from insomnia may need as much as 8 to 9 hours of sleep each night, whereas others suggest older adults can get by and live a high quality of life with just 6 to 7 hours of sleep each night.
So, it's unclear what amount of sleep older adults actually need -- the answer probably depends on each person's needs. What's the best thing to do if you are not sure? If you feel you may have insomnia, or have concerns about your sleep, then you should schedule an appointment to talk with your doctor about the signs and symptoms of insomnia. Your doctor can then help you decide how much "sleep" you actually need.
How Sleep Affects Your Day-to-Day Activity
"How much sleep" you need has to do with your personality, disposition and overall health. What does that mean? It means you have to review your medical signs & symptoms with your doctor to find out what the best amount of sleep is for you. Sleep needs may change over time, but the effects of insomnia often do not. Insomnia is among the most common problems associated with aging, so it is important to pay attention to sleeplessness if it occurs.Don't forget that every person is different; there are not two people that age the same way. The best way to find your optimal sleeping time is to keep a journal of your personal sleep habits. This will help you discover whether you need a few extra hours of sleep each and every day or a little less sleep than the average bear. All you need to do is record how much sleep you do and do not get each day on waking. Then, write down how you feel during the days you sleep 7 hours or less, and during the days you sleep 7.5 or more hours. Just reviewing this information will help you discover the many causes for insomnia, and help you discover how much sleep you need to feel your best.
Creating A Personal Sleep Journal
Creating a personal sleep journal is not hard. All you need is a spiral bound notebook. If you can get one with pages that easily tear, try it, because rather than bring the whole notebook with you while visiting your doctor or while on vacation, you can bring just the pages you need. In this sleep journal, include the following items, which will help your doctor decide if you have chronic insomnia or perhaps an underlying disorder that may require additional review.
- How many hours you sleep that night
- How many hours you spend napping (if any)
- What time you go to bed
- What time you wake up
- What time you wake up in the middle of the night
- Frequency or number of times you wake at night
- What you eat for breakfast, dinner, lunch and snacks
- What time you eat your breakfast, lunch & dinner
- What medications you took that day
- What types of drinks you have
You should consider keeping your sleep journal near your bedside so you won't forget to make note of all the activities you enjoyed and foods you ate during the day. Using your sleep journal, your doctor may begin putting together the pieces of the puzzle that will help you get more sleep with time. Doctors look at many different factors when trying to diagnose and treat sleeping problems. Because of this it is important you remember to make note of any unusual symptoms or findings you have when making notes in your journal. Make sure you write down all symptoms you experience related to sleep or sleeplessness. If, for example, you find you wake often with night sweats, make a note of it. If you always wake up at a specific time or nearly the same time each night, make note of this. Small things like this may suggest to your doctor that you have a disorder, whether physical or physiological, that may be prohibiting you from sleeping well.