Age-related changes in sleep
The Aging Of The Human Body / / April 30, 2016
aging of the human body
Sleep occurs in several stages.sleep cycle includes periods of light and deep sleep, with occasional periods of active dreaming called REM sleep.This sleep cycle is repeated several times during the night.
With age, sleep is usually unchanged.Most people believe that they need more time to age to fall asleep and they wake up more often.
Total sleep time remains the same or slightly reduced (from 6.5 to 7 hours per day).You may experience difficulty falling asleep, and you can spend the most time in bed.The transition between sleep and wakefulness is often sharp, it gives older people the feeling that they sleep more "sensitive" than when they were younger.
Less time is spent on a deep sleep.Older people, on average three or four waking up every night, and more aware of the waking state.The awakening is due to a decrease in time spent in deep sleep phase, and such factors as the need to get up often to urinate (nocturia) associated with chronic diseases anxiety, discomfor
Sleep Disorders annoying problem, but it is rarely dangerous.Due to the fact that older people are not a deep sleep and wake up more often, they may feel deprived of sleep, even if their overall sleep duration has not changed.
Sleep deprivation can eventually cause confusion and other mental changes.However, sleep is treatable, and symptoms should be reduced when you get enough sleep.Sleep problems are also a common symptom of depression, so you should be screened and treated for depression, if it was the cause of sleep problems.
Common problems sleeping
Insomnia is one of the most common sleep problems in the elderly.Other sleep disorders such as narcolepsy, or sleepiness, may also occur.Sleep apnea (snoring), when breathing stops for a time during sleep, can cause serious problems.
prevention of sleep disorders
elderly respond differently to medicines than younger adults, so it's important to consult your doctor before taking drugs for insomnia.Avoid these medications, if possible.However, antidepressants can be very useful if depression contributes to causes of sleep problems.Most antidepressants do not cause the same problems that occur when receiving hypnotics.
Sometimes mild antihistamine is more effective than the actual sedative to relieve short-term insomnia, and even drugs are widely advertised and sold without a prescription, can have side effects.
Sleeping medications (eg, benzodiazepine) should be used only in accordance with the recommendations, and only for a short time.Some of them can lead to dependence and the need to take the drug continuously, or drug addiction, compulsive perpetrated under irresistible attraction and motivation, use despite adverse consequences.Some of these drugs are accumulated in your body, and can develop toxic effects if taken for a long time.May develop confusion, delirium, mood swings and other side effects.
You can take the following measures to improve sleep or shed:
- A snack can be helpful at bedtime.Many people find that warm milk increases sleepiness, because it contains a natural sedative amino acids.
- Avoid stimulants such as caffeine in coffee, tea, cola, chocolate, at least 3 or 4 hours before bedtime.
- Do not sleep during the day.
- Moderate exercise in the afternoon.
- Try to go to bed at the same time every night, and then at the same time every morning.
- Use the bed only for sleep and sexual activity.
-If you can not fall asleep within 20 minutes, get up out of bed and be engaged in quiet activities such as reading or listening to music.When you feel sleepy, go back to bed and try again.If you still can not fall asleep within 20 minutes, repeat the process.
- Drinking alcohol before bed can cause drowsiness.However, it is best to avoid alcohol, because it can contribute to the awakening late at night.