Sleep Care
Complaints of sleep troubles are especially common among the elderly. In a National Institute on Aging study of over 9,000 individuals aged 65 and older, more than half reported at least one chronic sleep complaint. Compared with younger people, seniors tend to achieve less total nighttime sleep. Overall, the wake-sleep cycle in the elderly may be fragmented, with daytime wakefulness interrupted by naps and interrupted nighttime sleep. Afternoon napping often compounds the situation by reducing the drive for sleep at the usual bedtime hour.
What Causes These Problems?
By the time we're in our 60s or 70s, our sleep-wake cycle doesn't seem to work as well as it once did, and our circadian rhythms tend to flatten out. With age, our body’s natural ups and downs in temperature and alertness become less pronounced, leading to weaker sleep-wake rhythms.
Other lifestyle habits — such as excessive alcohol or caffeine intake — can impact our ability to get a good night’s sleep. Illness, poor sleep habits, and psychiatric disorders can also play a role.
Nicotine use has been directly linked to poor sleep. According to the National Sleep Foundation, smokers are more likely than nonsmokers to report problems falling and staying asleep. They also report more daytime sleepiness. Another study found smokers are four times as likely to suffer from sleep apnea. Nicotine withdrawal can also lead to short-term sleep troubles.
Two other common disorders which interfere with sleep are sleep apnea and restless legs syndrome. Sleep apnea causes breathing to stop for a few seconds, sometimes hundreds of times per night. Restless legs syndrome causes an unpleasant sensation that creates a strong urge to move the legs, especially in the evening.
Some widely used medications can have stimulating effects and cause sleep disruption. Included among them are certain antidepressants, decongestants, bronchodilators, antihypertensives, and corticosteroids. Diuretics can also cause repeated sleep interruptions for bathroom visits.
The consequences of poor or inadequate sleep can be significant, affecting all aspects of life. Fatigue may lead to poor performance, falls, or accidents. Sleep-disordered breathing may also affect cardiovascular and central nervous systems, with strong evidence linking sleep apnea and hypertension.
Tips for Better Sleep
- ✔️ If you often wake up during the night, go to bed two hours later than usual.
- ✔️ Stick to a regular schedule — wake up, eat, and perform activities at the same time daily.
- ✔️ If you nap, limit it to less than an hour and avoid napping after mid-afternoon.
- ✔️ Avoid caffeine in the afternoon and evening.
- ✔️ Do not exercise within three hours of bedtime.
- ✔️ Create a relaxing nighttime ritual, like a hot bath or reading.
- ✔️ Go to bed only when sleepy; if awake after 20 minutes, do something relaxing.
Tips from Sleep Care
Sleep Care helps phase out insomnia, calms the chattering mind, and promotes quality sleep.
Contains essential oils of: Santumalbanum, Eauc citridora, Citrus aurantium, and others in a vegetable oil base of Safflower.
Mode of application: Apply 25 drops on the center of the forehead, behind ears, and inner wrists depending on severity. Inhale gently.
