Medical Health Encyclopedia

Aging changes in sleep

PREVENTION

The elderly respond differently to medications than younger adults, so it is VERY important to consult with a health care provider before taking medications for sleep. Avoid sleep medications if at all possible. Medications for depression, on the other hand, can be very helpful if depression contributes to the cause of the sleep problem. Most antidepressants do not produce the problems associated with sleeping medications.

Sometimes a mild antihistamine is more effective than an actual sleeping pill for relieving short-term insomnia.

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Sleeping medications (such as benzodiazepines) should be used only as recommended, and only for a short time. Some can lead to dependence (needing to take the drug to function) or addiction (compulsive use despite adverse consequences) in some cases. Some build up in your body, and toxic effects can develop if you take them for a long time. Confusion, delirium, falls, and other side effects can develop.

You can take measures to promote sleep:

• Exercise (moderately) in the afternoon.
• Avoid stimulants such as caffeine (found in coffee, tea, cola drinks and so on) for at least 3 or 4 hours before bed.
• A light bedtime snack may be helpful. Many people find that warm milk increases sleepiness, because it contains a natural sedative-like amino acid.
• Try to go to bed at the same time every night and wake at the same time each morning.
• Do not take naps during the day.
• Use the bed only for sleep or sexual activity.

If you can't fall asleep after 20 minutes, get out of bed and do a quiet activity such as reading or listening to music.

When you feel sleepy, get back in bed and try again. If not successful in 20 minutes, repeat.

Drinking alcohol at bedtime may make you sleepy, but it is best to avoid it, because alcohol increases awakenings later in the night.