As we age, sleep patterns tend to change, becoming lighter and more interrupted. Although many older people They believe that sleeping is a natural consequence of aging, in reality, there are specific causes that can and should be treated.
Sleeping is essential to maintain physical and mental health. “The lack of sleep In older adults it can cause fatigue, memory problems, irritability, greater risk of falls and a general deterioration in the quality of life, ”says Gustavo Aguilar, Geriatra.
Although insomnia in older adults is common, it should not be normalized or underestimated. There are multiple effective strategies to improve sleep quality without necessarily resorting to drugs. The key is to identify the underlying cause and address it with a personalized and professional approach.
Geriatrics specialists mention some more common causes of insomnia in older people and some effective recommendations to combat it.
1. Physiological changes associated with aging
With age, the body produces less melatonin, the hormone that regulates the sleep cycle. In addition, the circadian rhythm can be altered, causing older people to feel sleepy earlier in the afternoon and wake up during the early morning. These changes affect the duration and depth of sleep.
How to fight it: Maintaining regular sleep schedules, exposing yourself to natural light during the day and avoiding prolonged naps can help restore the biological clock.
2. Chronic pain or physical discomfort
Common diseases in old age such as arthritis, osteoarthritis, fibromyalgia or digestive problems can generate night discomforts that make it difficult to reconcile or maintain sleep, Karla Mendoza, geriatrician. Even small pains can be more intense when lying down.
How to fight it: Consult with a pain specialist, adjust the medication and use orthopedic pillows or adequate mattresses can significantly improve rest.
3. Respiratory disorders, as sleep apnea
Obstructive sleep apnea is a frequent condition in older adults and is characterized by momentary breathing interruptions during the night. It is usually associated with strong snoring, frequent awakenings and daytime sleepiness.
How to fight it: The diagnosis is done through sleep studies. The treatment may include the use of CPAP devices or lifestyle changes such as losing weight and avoiding alcohol consumption.
4. Emotional and mental health problems
Anxiety, depression and duel are factors that deeply affect sleep in the elderly. These states can generate recurrent thoughts, awakening early or difficulty returning to sleep.
How to fight it: Psychological support, cognitive-behavioral therapies and in some cases the use of prescribed medication can be of great help. Maintaining an active social life is also key to emotional health.
5. Use of medicines
Many medications used to treat common conditions in old age, such as hypertension, heart or urinary diseases, can have side effects that interfere with sleep.
How to fight it: It is important to check with the doctor the list of drugs that are consumed and, if necessary, adjust the doses or change the administration schedules.
6. Inadequate to sleep
Factors such as an uncomfortable mattress, noise, excessive light or inappropriate temperature can hinder rest, especially in older people more sensitive to stimuli.
How to fight it: Creating an environment conducive to sleep includes maintaining a dark, silent and fresh room, as well as avoiding the use of screens before sleeping.
7. Lack of physical activity
A sedentary lifestyle reduces the physiological need for rest. Inactivity can alter sleep and vigil cycles, generating night insomnia and diurnal drowsiness.
How to fight it: Performing soft walks, practicing adapted exercises or even recreational activities during the day helps regulate sleep naturally.
Sleeping well not only improves mood and memory, but also strengthens the immune system, reduces the risk of cardiovascular diseases and contributes to healthy and active aging.