Aging changes in sleep

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Sleep patterns in younger and older adults

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Sometimes a mild antihistamine is more effective than an actual sleeping pill for relieving short-term insomnia, but even nonprescription drugs can have side effects.

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). Some of these drugs 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:

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• A light bedtime snack may be helpful. Many people find that warm milk increases sleepiness, because it contains a natural, sedative-like amino acid.
• Avoid stimulants such as caffeine (found in coffee, tea, cola drinks, and chocolate) for at least 3 or 4 hours before bed.
• Do not take naps during the day.
• Exercise (moderately) in the afternoon.
• Try to go to bed at the same time every night and wake at the same time each morning.
• 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 you still can't fall asleep in 20 minutes, repeat the process.

Drinking alcohol at bedtime may make you sleepy. However, it is best to avoid alcohol, because it can make you wake up later in the night.

RELATED TOPICS

• Aging changes in the nervous system
• Insomnia

Review Date: 08/15/2010
Reviewed By: David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine.Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org).