Insomnia is the most common sleep disorder in the U.S., affecting a third of adults. Adults need about seven to nine hours of sleep every night and spend about one-third of our lives sleeping or trying to sleep. Sleep is important for the brain, heart, and lungs and provides us with energy, protection against disease and affects our mood. A good night sleep helps us learn, create new memories, respond quickly, solve problems, pay attention, make decisions, and be creative.
Not getting enough sleep can physically and mentally harm our body. Research has shown not getting enough sleep can increase your risk of high blood pressure, heart disease, diabetes, obesity, depression and Alzheimer’s disease. Insufficient quality sleep affects your memory, can lead to negative feelings, put stress on relationships with others, and cause increased falls and accidents.
Trouble sleeping is often linked to health problems such as arthritis, heartburn, chronic pain, asthma, COPD, heart failure, thyroid problems and some neurological disorders like stroke, Alzheimer’s and Parkinson. Pregnancy and menopause with hot flashes interrupts quality sleep. People who work night shifts frequently suffer from lack of quality sleep. Mental health problems such as depression, anxiety, and post-traumatic stress disorder can also cause insomnia, as well as some of the medications used to treat these conditions.
As we get older, sleep patterns change. We go to bed and get up earlier and we become “lighter” sleepers and wake up during the night. Sleep orders such as sleep apnea, insomnia and restless legs syndrome become more common.
Insomnia is most common in people over the age of 60. People with insomnia have a hard time falling and staying asleep at least three times a week. Short-term insomnia can be caused by stress or changes to routine, while long-term insomnia lasts more than three months and may or may not be caused by another medical cause.
If you experience insomnia on a regular basis, try going to bed and waking up at the same time each day. Exercise at regular times each day and do not exercise within 3 hours of your bedtime. Incorporate relaxing activities before bedtime like taking a warm bath or shower, drinking chamomile tea or warm milk, or listening to soothing music. Refrain from watching upsetting TV programs and avoid distractions on your computer and phone, before bedtime. Avoid eating large meals before bedtime and limit naps to 30 minutes or less.
Sleep apnea is another sleep disorder. Sleep apnea causes a person to stop breathing for a few seconds repeatedly during sleep. Pauses last several seconds and trigger a switch from deep to light sleep. With sleep apnea, the throat muscles relax during sleep and block the airway. Sleep apnea is most common in men over 65, Hispanics, African-Americans, and Pacific Islanders. Young children with enlarged tonsils can also have it. Snoring may be a sign of sleep apnea. If you, your spouse, or family think you may have sleep apnea, it is important to get evaluated. Once your doctor performs an examination, he may refer you to a sleep clinic for a sleep study. This exam will record your brain activity, eye movements and breathing and help him determine a diagnosis. Undiagnosed or untreated apnea can lead to serious health problems, including heart attack. To treat apnea, a CPAP (continuous positive airway pressure) device, getting a dental device, or surgery will help keep airways open. Medications might also be recommended, as well as meditation and/or relaxation exercises.
If you are not getting enough sleep at night and cannot get through the day without naps, you might have narcolepsy. When you have narcolepsy, you might find yourself falling asleep at intervals throughout the day, such as when sitting down and talking with someone, at the dinner table, or reading or watching TV.
Restless legs syndrome is another sleep disorder. This disorder feels like there is tingling, crawling, or pins and needles in one or both legs when you are sleeping. If you feel you might have this, talk to your doctor about medications that might help with this.
Alzheimer’s and other dementias may cause changes in sleep, such as not sleeping enough or sleeping too much. Some people with Alzheimer’s might get up at night and even wander around the house. Since poor sleep quality can make dementia symptoms worse, it is important to take steps to help improve sleep and ensure nighttime safety. If your spouse or family member has Alzheimer’s, make sure they get enough exercise during the day, plan activities earlier in the day, limit daytime naps, get enough sleep at night, and create structure and routine into their life. Implement safety measures and devices like installing grab bars, making sure the floor is clear of objects including throw rugs, putting up a safety gate by stairs, using nightlights, locking up medications, and securely locking the doors to the outside.
If you or a loved one is experiencing ongoing problems with sleeping, it is important to consult with your healthcare provider or physician for further guidance.
Adapted from:
- National Institute on Aging (NIH), NIH Publication No. 20-AG-8133, November 2020.
- WebMD, A Video Guide to Sleep Disorders, medically reviewed by Nayana Ambardekar, MD,
