Sleep matters
Humans
have evolved to require about 8 hours of sleep a night. Getting much less not
only makes us more tired and less productive the next day, which is pretty
obvious, but it also contributes to anxiety, depression and poor mental
performance. Becoming overweight or obese is another consequence of regularly
getting too little sleep, perhaps because some of that time awake is spent in
nervous eating.
Seniors
complain about not sleeping well but it’s not because of aging. Although it’s
true that we need less sleep as we get older it isn’t really much less,
probably about half an hour, on average. After the age of about 60 many of us
have acquired a chronic illness that disturbs a normal sleep pattern. Both men
and women are more likely to make an extra bathroom call during the night, men
because of an enlarged prostate and women because of several disorders that
affect the bladder. Seniors often nap during the day, borrowing from the time
usually spent sleeping at night.
Obesity
is a significant risk factor for sleep apnea, a condition that causes multiple
episodes throughout the night of semi-awakening and poor oxygen supply. The
high prevalence of sleep apnea is reflected in the many TV and Internet ads for
devices that allegedly relieve this problem.
Many
if not most Medicare-eligible persons take at least one prescription medication
and some of these interfere with sleep. Drugs that lower blood pressure or
relieve the symptoms of chronic congestive heart failure cause an increase in
urinary output and the bladder capacity of most persons is too small to allow
for a full night’s sleep.
Prescription
drugs that help us to sleep have their own side effects including daytime
drowsiness and alcohol-like hangovers. These lead to increasing risk of motor
vehicle accidents and falls. The former can be fatal; the latter lead to falls
and hip fractures.
Drugs
that are prescribed for sleep are not meant to be taken forever, but only for about
four weeks. Few patients or physicians adhere to that recommendation. A better
solution is to take a few simple steps that will improve sleep. Make your
evening meal a light one, and not too late. Aim for a bedtime of about 10 p.m.,
thus avoiding the anxiety-producing late night news. Avoid coffee, even decaf,
and chocolate after noon. Exercise at least 30 minutes every day, more on most
days.
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