Get a good night's sleep
Getting enough quality sleep is critical for health.
In fact, researchers are starting to wonder whether the so-called ‘natural’ decline in mental and physical performance associated with aging may actually be caused by disturbed sleep. While 20-24% of the population complain about sleeping difficulties, older age groups suffer more. Over the age of 65, some 29% of men and 37% of women are affected. The 2003 National Sleep Foundation study carried out in the US supports the idea that we don’t get ill because we are old, but because we’re not sleeping properly. The study showed a direct correlation between diagnosed medical conditions and the quality of sleep.
More than ten million prescriptions for sleeping pills are written every year in England alone, a fact of increasing concern to consumer health groups. Side-effects of sleeping pills include memory or concentration problems as well as ‘over sedation’, which can lead to accidents and falls. The Consumers’ Association Drug and Therapeutics Bulletin says:
“Elderly people are particularly likely to experience such problems and in general are best off avoiding sleeping tablets altogether. Yet 80% of sleeping-pill prescriptions are for older people, many of whom stay on such medication for months or years.”
The typical sleeping pill is not designed to be used for long periods;
long-term use is not only ineffective, but may lead to dependency and addiction. The Mental Health Foundation estimates that chronic usage is more pronounced among older adults and women of all ages. Dr Ike Iheanacho, Editor of The Consumers’ Association Drug and Therapeutics Bulletin comments: “Long-term use of hypnotic drugs is common even though it can cause a range of troublesome unwanted effects and there is little evidence to show it is helpful.”
Just as there are many possible causes of insomnia, including stress, emotional problems and unhelpful lifestyle and dietary habits, there are many ways of dealing with them - without resorting to drugs. Counselling, psychotherapy, hypnotherapy, herbal remedies and relaxation techniques, as well as behavioural therapies, have all proved their worth. Simple lifestyle changes can also help. Scientists at Loughborough University say that the less physical activity older people get, the more likely they are to develop insomnia as they age. Similarly, a recent study at Northwestern University on a small group of 67-86 yearolds showed that a mixture of 30-minute sessions of mild exercise such as walking and 30 minutes of social interaction such as talking or playing cards improved their quality of sleep and their mental state.
While everybody knows we need less sleep as we get older, this may be a myth. In the US sleep survey, 11% of over-75s said their sleep had got better as they got older, and another 32% said there has been no change. What does seem to happen is that as people age their sleep patterns change; men in particular seem to lose out read more
