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Age-related changes in sleep

Sleep disorders

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Sleep

The cost of insomnia in the United States has been estimated at a hundred billion dollars. Accidents, decreased productivity, alcoholism (in the form of self-medication), depression and increased medical costs all contribute to this societal cost. According to the National Sleep Foundation 2000 Poll, on average adults sleep 6 hours and 54 minutes during the workweek. This is about an hour less than recommended by sleep experts in the United States.

In order to understand why we need an appropriate amount of sleep, it is important to understand what sleep does for us, physically and mentally and to recognize the effects, both short and long-term of lack of sleep. According to the Loughborough Sleep Research Centre in the United Kingdom, the cerebral cortex is the organ that seems most in need of sleep. The most active area of the waking cortex is the prefrontal area that is responsible for directing and sustaining attention, inhibiting distraction, planning many aspects of behavior, working memory, innovative and flexible thinking.

The practical implications of sleep loss may be to impair the ability to comprehend fully a rapidly changing situation (As an example, think of the need for concentration on a highway with cars and trucks traveling at high rates of speed.), susceptibility to distraction and rigid thinking. In an organization that requires innovation and creativity, sleep loss may well work at counter purposes.

Age-Related Changes in Sleep
During the course of one's life there are changes in the average amount of sleep per 24 hours. Newborns, for example, usually sleep 16 - 18 hours a day. The average adult sleeps just under 7 hours. By the time adults are in their fifties, they may begin to experience occasional awakenings and bouts of wakefulness during the night. Individual differences in sleep become much greater among older people, making it difficult to generalize. In addition, older people are more likely to suffer from sleep disorders and other health problems that may disturb sleep.

Teenagers sleep patterns are of particular concern. It is believed that this group may be chronically sleep-deprived. The main reason seems to be that many teenagers move to much later times of going to bed but still have to get up early for school. Experts believe that chronic sleep loss for this age group can have potential effects on educational opportunities, risk of accidents, mood and possible alcohol and drug use.

The following are some practical suggestions to help you increase the quantity and quality of sleep:

  • Stay away from using products containing caffeine, nicotine or alcohol for at least 6 hours before going to bed.
  • Get up the same time each day, even if you went to bed later than usual the night before.
  • Exercise regularly
  • Have a light snack before going to bed
  • Develop sleep rituals: engage in the same relaxing activities each night.
  • Do not watch television or read in bed.
  • Limit your liquid intake prior to bed
  • Avoid taking naps or if you must, limit them to 20 minutes
  • Practice relaxation strategies.
  • If you can not rid yourself of the day's stress, try writing about it or letting go of it for the night.
  • If you are lying in bed awake for more than 30 minutes, get up and do something else until you feel tired.
  • Minimize noise and distractions.
  • Keep your bedroom dark enough to sleep.

Shift Work Solutions
Non-traditional work hours or shift work poses unique issues for an estimated twenty percent of the workforce in industrialized countries. Working during the hours of midnight to five AM disrupts circadian rhythms (normal wake and sleep cycles) and can cause wakefulness during scheduled sleep times. When built-in circadian rhythms have been disturbed, it can take several days for the body to readjust. Broken sleep prevents the shift worker from getting rest which may delay recovery from shift lag. The following are some useful strategies to try to incorporate for getting proper sleep if you are involved in working non-traditional hours:

  • Make sure you have a quiet environment
  • Use light proof curtains or shades to keep the room dark.
  • Try to maintain a constant moderate temperature and humidity level -.
  • Make sure your bed is comfortable.
  • Use sleep aids like blindfolds and ear plugs, if necessary.
  • Limit liquid consumption before going to bed.

Sleep Disorders
In 1990, an International Classification of Sleep Disorders was created that listed 84 different disorders. Researchers estimate that 120 million Americans suffer from some type of sleep disorder. The following are several of the most prominent sleep disorders.

  • Insomnia
    • Difficulty falling asleep, waking up frequently during the night and not being able to fall back asleep.
  • Sleep Apnea
    • Periods where breathing stops for 10 seconds or more. Symptoms Include: heavy snoring or pauses in breathing, daytime sleepiness, irritability, fatigue, morning headaches, forgetfulness, and mood swings.
  • Narcolepsy
    • A neurological disorder where a person may fall asleep at anytime or anywhere.

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If you display symptoms of these conditions, you should consult with your primary care physician. For further information, support, and help on Sleep, you may try the following:

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Source: "Care Note - Don't Just Dream of Getting a Good Night's Rest - Do It" - Department of Psychiatry, Penn Behavioral Health, University of Pennsylvania Health System