Insomnia means poor sleep. About 1 in 5 adults do not get as much sleep, as they would like. Poor sleep can mean:
- Difficulty in falling asleep.
- Waking up too early.
- Waking for long periods in the night.
- Not feeling refreshed after a nights sleep.
What is a normal amount of sleep?
Different people need different amounts of sleep. Some people function well and are not tired during the day with just 3-4 hours sleep a night. Most people need more than this. To need 6-8 hours per night is average. Most people establish a pattern that is normal for them in their early adult life.
However, as you become older it is normal to sleep less. Many people aged 70 sleep less than six hours per night. Sleep problems are quite common and are not as damaging as you may think.
What are the causes of poor sleep?
Poor sleep may develop for no apparent reason. However, there are a number of possible causes. They could be because of temporary stress, anxiety or depression, sleep apnoea, cramps, indigestion, pain, medication, excessive stimulants like caffeine (tea, coffee, cola and chocolate), cigarettes or alcohol. Hence consultation with a doctor before following this leaflet is advised.
Sleep patterns do, however, change as we age. After the age of 60, we get very little deep sleep, possibly because we do not need it. Older people tend to sleep and to wake earlier, and to get more broken sleep, often because of the vital trip to the bathroom, or because of other health problems, such as arthritic pain.
What can I do to help improve poor sleep?
It is often helpful to understand that short periods of waking each night are normal. Some people are reassured about this and so do not become anxious when they find themselves awake in the night. Also, remember that worry about poor sleep can itself make things worse. Also, it is common to have a few bad nights if you have a period of stress, anxiety or worry. This is often just for a short time and a normal sleep pattern often resumes after a few days. Regular exercise during the day will help you feel tired enough to sleep at night
- A good daily sleep/wake routine is all-important. Don’t go to bed until you feel you can’t stay awake, but always get up at the same time each day, including weekends.
- If you feel sleepy after lunch, have a short nap (up to an hour) but never nap after about 3 pm, as this will prevent you sleeping at night
- 3 hours before bedtime, avoid heavy meals, alcohol (it helps you doze off but disrupts your sleep pattern), tea, coffee and stimulating activities such as exercise, or exciting books/films.
- Hide your alarm clock under your bed. Many people will ‘clock watch’ and this does not help you to get off to sleep.
- Try to relax and ‘wind down’ before going to bed. For example: A walk followed by a bath, some reading, and a warm drink (water) may be relaxing in the late evening.
- Some people find playing soft music is helpful at bedtime. Try a player with a time switch that turns the music off after about 30 minutes. You may find that relaxation/meditation techniques help.
Consult a doctor if you’re worried. Sleeping tablets are not usually the answer for poor sleep. However, a short course may be prescribed if necessary.
Dr R Magesh MRCP(UK) CCT (Int Med) CCT(Geriatrics) FRCP(Edin)
