Aging changes in sleep

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Sleep patterns in the young and aged

Sometimes a mild antihistamine is more effective than an actual sleeping pill for relieving short-term insomnia.

Sleeping medications (such as benzodiazepines) should be used only as recommended, and only for a short time. Some can lead to dependence (needing to take the drug to function) or addiction (compulsive use despite adverse consequences) in some cases. Some build up in your body, and toxic effects can develop if you take them for a long time. Confusion, delirium, falls, and other side effects can develop.

You can take measures to promote sleep:

• Exercise (moderately) in the afternoon.
• Avoid stimulants such as caffeine (found in coffee, tea, cola drinks and so on) for at least 3 or 4 hours before bed.
• A light bedtime snack may be helpful. Many people find that warm milk increases sleepiness, because it contains a natural sedative-like amino acid.
• Try to go to bed at the same time every night and wake at the same time each morning.
• Do not take naps during the day.
• Use the bed only for sleep or sexual activity.

If you can't fall asleep after 20 minutes, get out of bed and do a quiet activity such as reading or listening to music.

When you feel sleepy, get back in bed and try again. If not successful in 20 minutes, repeat.

Drinking alcohol at bedtime may make you sleepy, but it is best to avoid it, because alcohol increases awakenings later in the night.

RELATED TOPICS

• Aging changes in the nervous system
• Insomnia

Review Date: 08/22/2006
Reviewed By: Sandra W. Cohen, M.D. Private Practice specializing in geriatrics, Brooklyn, NY. Review provided by VeriMed Healthcare Network.