Reduce Stress, Reduce Insomnia

A nurse holding the old man's shoulder and posing

As we grow older we often sleep less.  However, if you are having trouble falling asleep, it may be stress related.  About a third of Americans suffer from at least periodic insomnia, according to the American Academy of Sleep Medicine (AASM).  In most cases, sleep issues resolve on their own.  But if it lasts for a month or longer, it’s considered a chronic condition (which affects about 1 in 10).  Lack of sleep can feed on itself.  Lying awake night after night can create anxiety about falling asleep, which serves to exacerbate the insomnia.  “This is something I see in almost all of my patients with insomnia,” Joshua Tal, a clinical sleep and health psychologist, told AARP Bulletin.  Avoid anything with caffeine after noon, and try not to eat late as our bodies digest food more slowly as we age.

Sleep Extremely Important For Staying In Good Health

A Hospice Nurse visiting an Elderly male patient

As we get older, we often sleep less than we did when we were younger.  However, that may not be a good thing.  The American Heart Association recommends that adults get seven to nine hours of sleep per night.  Just last month they added sleep to its list of factors critical to heart health, a list that includes seven others such as diet, physical activity and blood pressure.  Their report jibes with a widening scientific consensus on the role sleep plays in helping prevent heart disease.  “The more we learn, the more we know how instrumental sleep is to heart health,” Marie-Pierre St-Onge, associate professor of nutritional medicine and director of the Sleep Center of Excellence at Columbia University Irving Medical Center, told The Wall Street Journal.

Hope Is On The Way For Insomniacs : Check Out These Sleep Apps

Four old people giving a thumbs up

COVID-19 made this year’s spring forward especially hard to get used to, say sleep experts.  Dr. Abhinav Sing, a physician at Indiana Sleep Center, says about 40% of people have experienced sleep problems, what he calls “coronosomnia,” during the pandemic.  To help get your sleep rhythm back on track, try these apps:

Casper Glow Light:

When you’re ready for bed, flip the light over to turn it on.  Depending on the time you’ve selected, the light will slowly fade over a period of between 15-90 minutes.

OneClock Analog Waking Clock:

This minimalist clock will gently nudge you awake in the morning.  Waking songs currently include atmospheric, invigorating pieces.

Somnox 2 Sleep Robot:

As you hold the 3-pound rechargeable jelly bean to your chest like a teddy bear, it’s soft in-and-out movement and sounds are designed to encourage deeper breathing.

Wesper Sleep Kit:

After sleeping for at least three nights with patches stuck to your chest and stomach, you schedule an initial video consult with a sleep specialist, who will analyze the results and come up with potential solutions.

Dodow Sleep Aid:

This 3 inch device uses a pulsating light to coach your breathing at night.  Tap the top as you climb back into bed, and the battery-operated device projects a blue circle onto your ceiling.  You inhale when it expands and exhale when it retracts, which helps control your heart rate and help you fall asleep quickly.

 

Tips For Insomniacs : Get Some Sleep!

An old woman with an injured face

If you are having problems sleeping, AARP Bulletin (December 21, page 6) has some great ideas such as:

Test your pillow – The National Sleep Foundation recommends replacing your pillows every one to two years.  “Put your arm out straight and lay the pillow across it.  If it looks like a pair of old saddlebacks, it’s time for a new one,” says Michael Brues, a clinical psychologist and sleep specialist in Los Angeles.

Get at least an hour of sunlight each day – Morning sunlight is important for good sleep.  “It turns off the melatonin faucet in your brain, which helps relieve that groggy morning feeling,” Berues says.

Skip salty snacks before bed.  In a research study, 321 patients with high salt diets and sleep issues were studied for 12 weeks.  When people cut down on salt, their average bathroom trips decreased from twice per night to once.

Tackle your troubles before dinner – If you have grievances with your spouse, don’t wait until nighttime.  Arguments and discussing tough subjects can lead to a restless night.

Don’t Watch Scary Movies At Night – In a U.K. study, participants watched a scary movie and it raised the viewer’s heart rate by 24 beats per minute.  This can disrupt your sleep.

Better Sleep Tips For Seniors From AARP : By Derek Baine

A senior woman sitting and looking out from the window

Many of us have a difficult time getting a good night’s sleep but AARP.org had some great tips for helping us get a good night’s rest.  According to a survey by the National Sleep Foundation, those who make their bed nearly every day were more likely to report having a good night’s sleep.  Also, allergens can disrupt your sleep.  You should wash your sheets at least once a week and replace your pillows at least every two years and your mattress every ten years.  Enjoying a cup of chamomile tea at bedtime can also be soothing.  In a randomized, double blind study from the University of Michigan, those taking a chamomile extract twice a day fell asleep 16 minutes faster (AARP Bulletin Volume 62, Number 4, Page 13).

Dementia Caused By Sleep Deprivation

A doctor showing the report to the senior female patient

Middle-age adults who sleep six or fewer hours a night may be at higher risk of developing dementia, according to a study which was published in the journal Nature Communications.  The study looked at people between the ages of 50 and 60 who regularly slept six hours or less per night  and found that they were more likely to develop dementia than those receiving seven hours of sleep per day or more.  Even after controlling for cardiac, metabolic and mental health issues, the study found that 50-year-olds who were sleeping six hours or less a night had a 22% higher risk of developing later in life, while 60-year-olds were 37% more likely to develop dementia.

Monterey, CA Senior Diabetics Take Note : Sleep Habits Can Alter Your Circadian Rhythms

A chart of Blood Glucose Optimal Fasting Levels

Getting a good night’s rest is important to seniors, however, sleeping a consistent number of hours is important as well.  A review of studies which was published in Endocrine Review found that a sleep shift of even an hour was enough to decrease insulin sensitivity.  To get more helpful tips on diabetes, visit Community Hospital of the Monterey Peninsula, CHOMP’s, Diabetes and Nutrition website.  You will find useful information about support groups, classes and more.

https://www.chomp.org/locations/location-profile/diabetes-and-nutrition-therapy/#.X9F3p9hKjcs

Another useful resource is Community Health Innovations.  A full 45% of Monterey County residents have Diabetes or pre-Diabetes!

https://communityhealthinnovations.org/what-we-do/diabetes-prevention-management/