Sleep is often something that we take for granted; I know that I do. If I am hurrying to meet a deadline or need some extra time in my day to unwind, then I’ll often sacrifice sleep. “I’ll make up for it later,” I say. Yet, after writing this entry, my hope is that we can all learn to prioritize sleep a little more. Especially as we grow older, our intentions begin to play a bigger and bigger role in determining if we get enough sleep; and the impact of our choices can extend far beyond mere drowsiness.

To start, let’s look at some statistics. Failing to consistently get enough sleep due to issues like insomnia or obstructive sleep apnea is a risk factor for many life-limiting health conditions, like obesity, diabetes, general inflammation, and cardiovascular disease (Gardner, 2018). Researchers Hui and Gardner (2015) found that poor sleep alone is associated with between $3,400 and $5,200 per year in additional health care costs. Further, health care expenses were found to increase if the participants continued to get poor sleep in the following year. In a time when money is tight, I’m sure we could all put such an expense to better use elsewhere. Furthermore, sleep difficulties are a major risk factor for developing dementia.

Just as a friendly reminder, sleep is free!

As a licensed psychologist, I have treated many older adults who suffer from sleep difficulties. Indeed, the research shows that as many as 50% of older adults don’t get enough sleep (Vitiello, 2006). The most common reason cited is that older individuals have more frequent awakenings throughout the night due to pain and/or the urge to urinate. Conditions like obstructive sleep apnea, in which the airway becomes obstructed, also become more likely with age. The trend shows that sleep becomes more fragmented due to these interruptions with an overall reduction in the more restorative, deeper stages of sleep.

What that says to me is this: we need to do what we can to help make sleep as productive as possible, especially for older folks. The following are recommendations to improve sleep included in the Cognitive-Behavioral Therapy for Insomnia manual and from personal experience working with patients:

-Reduce screen time (including TV’s) before bed, as this can trick the brain into staying awake.

-Reduce noises you are exposed to while trying to sleep. A white noise machine can be very helpful to block out other distracting sounds.

-Exercise during the morning and afternoon. Movement helps to tire the body, which in turn increases the body’s drive to recuperate via sleep.

-Limit naps. If you need to recharge, try not to nap more than 20 minutes and don’t nap after 1:00pm. Doing so will interfere with your body’s natural drive to sleep.

-Avoid alcohol and big meals before bed. The liver expends energy by processing foods and alcohol, heating up the body. This heat can wake up an individual on and off throughout the night if working through a big meal or alcoholic beverage.

-Engage in relaxing activities before bed. Reading, doing puzzles, taking a warm bath, and listening to low music can all induce sleepiness.

-Stick to the 20-minute rule. If you find yourself tossing and turning for more than twenty minutes in bed, then get up for a little while. We run the risk of developing a negative association (or habit) between the pillow and insomnia–break this by getting up, doing something calming, and trying again later. Over time, the only association you’ll have will be between the pillow and sleeping, helping you to go to sleep faster.

-Limit your sensory input when using the restroom. This may sound gross, but avoid washing your hands after using the toilet in the middle of the night. Use a night light, sit down, take care of what you need to take care of, and head right back to bed. Lights and the feel of cold water will convince the brain that it needs to be awake, while limiting sensory experiences can help keep it in sleep mode.

-Talk to your primary care provider (PCP). If you are having trouble sleeping, you may want to discuss options with your PCP. You may benefit from having a sleep study done, from a recommendation to change mattresses, or from a sleep aid medication.

Overall, getting good quality and quantity of sleep takes practice and intention. If we don’t protect time for sleep, it can lead to negative health outcomes, lower mood, and less money in the bank for the things we enjoy. Hopefully we can all learn to better prioritize this important facet of our lives.

So, without shame, I think it’s time for bed.

If you’re interested in exploring these ideas more, check out my new book available on Amazon: The Golden Rules of Retirement: A Psychologist’s Guide To Living Life to the Fullest, No Matter Your Financial Situation. Kindle and paperback editions are available now by going to the following link: https://www.amazon.com/Golden-Rules-Retirement

And, stay tuned for details, including release date, upcoming sales, and future books in the Golden Rules series by visiting my website: lifecanbegolden.com/

-Lee Penn, PhD

Citations:
Grandner MA. The Cost of Sleep Lost: Implications for Health, Performance, and the Bottom Line. American Journal of Health Promotion. 2018;32(7):1629-1634. doi:10.1177/0890117118790621a

Hui SK, Grandner MA. Trouble Sleeping Associated With Lower Work Performance and Greater Health Care Costs: Longitudinal Data From Kansas State Employee Wellness Program. J Occup Environ Med. 2015 Oct;57(10):1031-8. doi: 10.1097/JOM.0000000000000534. PMID: 26461857; PMCID: PMC4610176.

Vitiello, M.V. (2006). Sleep in normal aging. Sleep Medicine Clinics, 1, 171-176.