By Estelle Rodis-Brown
If you’re sick and tired of feeling sick and tired, maybe what you need is a good night’s sleep.
Too many of us wake up wiped out from a fitful night of interrupted sleep, then spend our days in a daze, a bit fuzzy in the mind and frayed in the emotions. If this seems familiar, consider yourself among the estimated 40%-70% of older adults who have chronic sleep issues* and need to reset their sleep patterns.
THE AGE-SLEEP CONNECTION
Sleep patterns change as we age, but enduring disturbed sleep and waking up tired every day are not part of normal aging. Age-related sleeping patterns include becoming sleepy earlier, waking up earlier, and/or experiencing less deep sleep overall.
Older adults can take more than 30 minutes to fall asleep in the first place. Then, sleeping more lightly and waking up more often can result in feeling sleep-deprived, even if your total time in bed has remained constant. No wonder many of us resort to daytime napping.
“When you wake up through the night due to pain, restlessness or having to urinate, you don’t wake up refreshed,” says Jacob Wolf, a naturopathic provider at Lake Health Integrative Medicine in Mentor. Trained as a naturopathic primary care physician and licensed as a provider of Oriental Medicine, Wolf says that the holistic approach of integrative medicine is more effective in treating chronic conditions such as insomnia rather than conventional medicine, which addresses symptoms rather than solving the root problem. (Since the state of Ohio does not yet license naturopathic doctors, Wolf does not afford himself the “doctor” title.)
“We are trained to find the underlying condition and treat the patient in the least invasive, most efficient manner” that optimizes the body’s own ability to heal itself, Wolf explains. “All of the body’s systems are interrelated.”
WHY YOU’RE NOT SLEEPING
Insomnia is one of those systemic disturbances characterized by trouble falling asleep or staying asleep, resulting in sleep deprivation that causes distress or difficulty with daily activities. If it happens at least three nights a week and lasts for a month or more, sleep experts call this a persistent insomnia disorder.
Insomnia compromises overall health, so recognize the symptoms and take action to reverse the trend. Not getting enough high-quality sleep increases your risk of depression, concentration and memory problems, excessive daytime sleepiness, and experiencing more nighttime falls. Serious health problems can follow, including cardiovascular disease, high blood pressure, diabetes, weight issues, and breast cancer in women. It can accelerate the aging process, Wolf says.
Sleep is integral to your physical and emotional health, improving concentration and memory formation, allowing your body to repair cell damage, and refreshing your immune system to prevent disease.
I NEED HOW MUCH?
Most healthy adults require seven to nine hours of sleep per night. Regardless, how you feel in the morning is more important than a specific number of hours you sleep, Wolf emphasizes. Frequently waking up, not feeling rested, or feeling tired during the day are the best indications that you’re sleep-deprived.
“Sleep cycles ebb and flow throughout life,” Wolf explains. Chronic stress contributes to sleep disturbances as we age. Also, changes to hormone levels influence sleep and circadian rhythms, creating a greater risk for health conditions that interfere with sleep.
Sleep is split into two categories: REM (rapid eye movement) sleep, when you’re dreaming; and non-REM sleep, which moves through progressively deeper stages:
- Stage I – a light doze, not very restorative
- Stage II – middle sleep, restorative
- Stage III – slow-wave deep sleep, the most restorative, refreshing stage of sleep
With each passing year, your body produces less growth hormone, so you experience less slow-wave or deep sleep (Stage III). As a result, you produce less melatonin. Consequently, you’ll experience more fragmented sleep, waking up more often during the night.
While it’s tempting to assume that a good night’s sleep is as elusive as the proverbial Fountain of Youth, there are specific habits to break and steps to take (see Securing Sleep) that will help you reverse the downward spiral and regain restorative sleep. Wolf advises that optimal sleep hygiene will help you “Prepare yourself to have successful sleep.”
How’s your sleep? The degree to which sleep quality deteriorates or improves over time can mirror overall health. So, don’t settle for feeling sick and tired. You can improve your health hygiene and feel younger, waking up refreshed after a deep night’s sleep.
Securing Sleep
WHAT TO AVOID
“You can’t watch a thriller action movie while drinking caffeine or alcohol and then shut the light and expect to sleep well,” says Jacob Wolf, naturopathic provider at Lake Health Integrative Medicine in Mentor.
For most of human history, “We used to go to bed when the sun went down or enjoyed dim firelight between sundown and bedtime,” he explains. “Now, we’re over-stimulated with blue light from TV, tablets, cell phones and LED lights. Blue light prevents us from producing melatonin and keeps us from entering into deep sleep.”
So, while LED light bulbs save energy, they may keep you awake. Look for “warm” rather than “cool” LED light bulbs. Lights on the yellow-orange spectrum are preferable to blue light, helping you to maintain proper hormone balance and consistent sleep/wake times. You can also purchase special lenses for your glasses that block blue light.
WHAT TO DO
Further, create a pre-bedtime routine that will ease you into sleep mode, a half-hour to an hour before lights out. Shut off all screens, dim the (yellow-orange) lights, do a relaxation/meditation/yoga stretching routine, perhaps read a calming book or listen to soft, soothing music.
You can also take a low dosage of melatonin during that time frame. “The lower dosage, the better,” Wolf advises. He recommends 1-3 milligrams per night. Higher dosages can keep you alert, he says.
Wolf does not recommend conventional sleeping pills. He says that pharmaceutical sleep aids sedate you (think Stage I sleep) but actually inhibit deep, restorative sleep (Phase III).
SKIP THE NIGHTCAP
Stop eating and drinking an hour before bedtime, to avoid gastrointestinal interruptions while trying to sleep. Earlier in the evening — perhaps after supper — enjoy a hot cup of herbal (not caffeinated) tea. Wolf recommends calming chamomile or valerian varieties. Avoid alcohol and caffeine, as they both contribute to restless sleep.
During the day, be sure to expend some energy. According to the National Sleep Foundation, exercise — especially aerobic activity — releases chemicals in your body that promote more restful sleep. A Northwestern University study found that aerobic exercise resulted in the most dramatic improvement in quality of sleep — including sleep duration — for middle-aged and older adults diagnosed with insomnia.
Participants exercised for two 20-minute sessions or one 30-to-40-minute session, four times weekly. They worked at 75 percent of their maximum heart rate on at least two activities, including walking or using a stationary bicycle or treadmill. They reported fewer depressive symptoms, more vitality, and less daytime sleepiness.
If you need further intervention, Wolf recommends scheduling acupuncture sessions that calm the mind and ease anxiety. “Acupuncture levels out energy pathways and changes your body’s perception of anxiety so you feel less prone to extremes,” he explains.
Further, if sleep apnea is a problem, integrative medicine practitioners can help patients to improve and strengthen their breathing techniques, providing a sustainable alternative to reliance on CPAP respiratory systems.
“Why slap a Band-Aid on it when you can solve the problem?” Wolf asks. Better sleep is within reach.
*According to SleepFoundation.org