Does your biological clock need a little re-wind?

Remember the good ol’ days? When you dropped into bed at the end of day and sank into a blissful night’s rest until noon? For many, aging challenges the ability to sleep. From frequent waking to difficulty drifting off, is sleeplessness as unavoidable as grey hair and crow’s feet?

Aging and the sleep cycle

Our sleep cycle consists of four distinct stages, drowsiness, light sleep, deep sleep and REM sleep and for the average adult takes between 2 ½ to 3 hours to complete. As we age, the hormones that regulate sleep become less potent and our sleep clock speeds up and slows down in an erratic mess. We wake more easily between cycles. We spend less time in the critical ‘deep sleep’ phase. We feel drowsier during the day. We wake earlier, getting less quality REM sleep.

Physical challenges to sleep

Pain and health concerns can also disrupt a great night’s rest. Medical issues like frequent trips to the bathroom, heartburn, pain from arthritis or osteoporosis are more common complaints of the elderly. As are sleep disorders like sleep apnea, Restless Leg Syndrome and snoring. And some medications used to treat common conditions have sleep-disruptive side effects.

Lifestyle challenges to sleep

The poor sleep hygiene and more sedentary lifestyle common to the elderly complicates the physical challenges to sleep. As we are active during the day, the sleep inducing hormone adenosine accumulates in the brain, signaling when it’s time to rest, but a lack of activity means a decreased build up of adenosine, and less sleepiness. Late afternoon napping or caffeine intake, alcohol use and too much (or too little) food before bedtime creates additional trips to the bathroom and exacerbates the fragmented sleep cycles of later life.

Re-winding your biological clock

You can’t take getting a good night’s rest for granted – it’s time for action. To give your biological clock a little re-boot address the health and lifestyle issues that work against you.

• Practice sleep hygiene – stick to a regular routine, eliminate distractions from your bedroom, avoid caffeine and other sleep disturbing substances
• Address pain & health issues; if pain, a sleep disorder or the side-effects from medication keeps you up at night, it’s time to speak to your doctor.
• Get lots of activity during the day – increase exercise, social activity and mental stimulation, just plumb wear yourself out and invite better rest.
• Schedule a daily nap – a brief nap early in the day provides your body with regeneration when your ability to sleep at night is compromised.
• Invest in some comfort enhancement: Does your sleep environment provide all the comfort and support you need? Does it address your specific health concerns? A wool filled bed topper, for example, can transform your mattress, providing a pressure-point buffering, temperature regulating layer to ease pain, ensure comfortable temperature and drastically reduce tossing and turning.

Has getting a good night’s sleep become a struggle? Visit our Healthy Sleep Center to learn more about natural and organic answers to a better night’s rest.

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