ខ្មែរ
English
As individuals reach the age of 65 and beyond, they typically need 7-8 hours of sleep per night to feel adequately rested. However, the aging process often brings about shifts in sleep patterns, sometimes resulting in insomnia. These shifts commonly manifest as earlier bedtimes, earlier wake-up times, and difficulty maintaining sleep throughout the night.
Several factors contribute to these age-related sleep changes. Melatonin, a hormone that regulates sleep, naturally decreases with age. Lifestyle factors, such as smoking, alcohol consumption, and caffeine intake, can also disrupt sleep. Certain medications, including antidepressants and beta-blockers, may interfere with sleep, as can physical discomfort caused by pain, frequent nighttime urination (often related to diabetes or prostate issues), or conditions like congestive heart failure or kidney disease that make lying down uncomfortable.
Sleep apnea, a common condition characterized by pauses in breathing during sleep and often accompanied by loud snoring, can significantly disrupt sleep. These pauses can last from a few seconds to half a minute and may occur numerous times throughout the night. This sleep disruption can increase the risk of high blood pressure and heart attack. Restless Legs Syndrome (RLS) and Periodic Limb Movement Disorder (PLMD) are two other conditions that can affect sleep. RLS causes an uncomfortable sensation and an urge to move the legs, particularly at rest, while PLMD involves involuntary leg jerks during sleep. Both can hinder restful sleep and lead to daytime tiredness.
Improving sleep hygiene can be beneficial. This includes maintaining a regular sleep-wake schedule, avoiding naps longer than 20 minutes, and reserving the bedroom primarily for sleep. Avoiding caffeine, nicotine, and alcohol close to bedtime is also recommended. If you can’t fall asleep within 30 minutes, it’s suggested to get out of bed and engage in a relaxing activity before trying again. Regular physical activity can further enhance sleep quality.
If you experience persistent sleep problems, consulting a doctor is crucial for proper diagnosis and potential treatment. It’s important to discuss any concerns about medication side effects on sleep with your doctor.
