On the Coast – Over 55 Issue 28 I March/April 2019 | Page 14

Insomnia
by Dr Samantha Pethen
N
ot sleeping well? You’re
not alone! So, get your
pyjamas on, make yourself a hot
chocolate, snuggle in and have a
look at this article!
Up to 40% of older adults experience
common (and normal) sleep issues. These
include light sleep, frequent waking and
daytime fatigue. There is also a decrease
in the deep sleep stage and an increase
in periods of wakefulness through the
night. As we age, ‘advanced sleep phase
syndrome’ sets in, this creates earlier ‘to
bed’ and ‘wake up’ times.
While it’s normal for sleep to change
as we age, it remains important that
we make sure we are still getting good
quality sleep. It is well known that not
getting enough will affect our immunity
and increases the risk of heart disease
and type two diabetes. By changing
hormones that regulate our metabolism
and appetite, poor sleep can also
contribute to weight gain.
Some common health conditions can
disrupt sleep, which when identified can
often be easily rectified. These include;
ƒ ƒ heart and lung conditions which can
affect breathing
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S E N I O R S O N T H E C OA S T
Some
common health
If it causes
persistent
issues,
conditions can
it is known to
disrupt sleep, which
have an impact on
depression, anxiety,
when identified can
and fatigue.
Some people do
often be easily
still seem to rely on
rectified.
medication, such as
ƒ ƒ pain, caused for
example by
osteoarthritis
ƒ ƒ urinary issues,
for example, an
enlarged prostate
or irritable bladder
leading to frequent
urination.
ƒ ƒ sleep apnoea is a common
diagnosis and important to
identify. This causes frequent pauses
in breathing while asleep and likely
snoring as well. It is diagnosed by a
sleep study and often responds well to
using a CPAP machine.
ƒ ƒ restless legs syndrome causes
unpleasant itching, crawling or
restlessness of the legs as a person
is trying to fall asleep. It is poorly
understood, but seems to be related to
dopamine and iron levels.
These conditions can all be explored,
explained, and largely managed by
your GP.
The most common cause for disturbed
sleep by a long way, is insomnia. One
study showing up to 25% of older adults
report symptoms of insomnia. Simply
put, all this means is difficulties falling, or
staying, asleep.
temazepam, which need a
prescription from your GP. These
are bad to take long term, causing issues
with daytime confusion, an increased
risk of falling, and the risk of addiction.
The good news is, 63% of people, who
slowly taper down, with medical
supervision can be tablet free in seven
weeks. Some may take longer.
Melatonin is felt to be less risky than
these medications, and there are some
studies which support its use.
It is a hormone which helps in the
sleep-wake cycle and does not seem to
cause issues when you stop taking it. It
can be bought over the counter, but some
studies have found that commercially
sold supplements are not as good in
purity or quality as the melatonin
available by prescription.
Herbal supplements are often tried
to help with the onset of sleep. The most