Better Sleep - A Universal Goal of Older Americans

May is Better Sleep Month, an observance that was started by the Better Sleep Council (seems logical) in 1985. It seemed to be a perfect opportunity to write about something that impacts everyone, especially older Americans. As I try to do in all my blogs, I look into the motivation for those who make statements, recommendations or establish celebratory/recognition days, weeks, or months. As I researched the Better Sleep Council, I found that they were the consumer‑education arm of the International Sleep Products Association, which is a trade group that represents the mattress industry. There is nothing wrong with a trade group working to sell more mattresses, I speak from experience about how important the right mattress is, but it alerted me to the fact that their recommendations may be biased toward championing a new mattress as being the best cure for one’s sleepless nights. Whatever the motivation for declaring May as the Better Sleep Month, I think that a good night’s sleep is the holy grail that all seniors search for, and it deserves the focus of at least one blog.

I usually get up before my wife and inevitably the first words out of one of our mouths is, “How did you sleep?” Sleep has been difficult for my wife since she was in her forties but wasn’t a problem for me until I got in my sixties. It has a big impact on how our day will go and certainly affects our health. As all older people know, health is an ongoing subject that is discussed at every get-together, and sleep occupies a significant place in these discussions. The days when you could sleep in any bed, with any distraction, at any temperature, even having recently consumed any amount of food and drink, are long gone. We’re now saddled with searching for the secret to better sleep – the right mattress, the right routine, etc., etc. We’ll do anything, buy anything, adhere to any evening ritual to get a good night’s sleep. It's an ongoing battle.

I wish I could tell you I found the magic formula, the ultimate solution to getting a good night’s sleep - but I haven’t. I’ve found a few things that help me and, in comparison to some of my friends, I’m doing pretty good. What I do know is everyone is different and what works for one may not work for another. I do feel obligated to offer a few tips on improving your sleep, from unbiased sources, and even though you’ve probably heard most of them before you may find something that you haven’t tried:

Reinforce your sleep signals – Get some morning sun so your body knows your rhythm. Go to bed at the same time.

Build a sleep friendly environment – Keep the temperature cool, reduce noise and light.

Establish helpful evening habits – Limit caffeine after noon. While alcohol may help you get to sleep it promotes light and fragmented sleep. Eat a light dinner and, my favorite and one that everyone knows, limit your liquid intake in the evening.

Calm your mind – I go to my happy place, a golf course I’ve enjoyed. Don’t try to outline tomorrow’s schedule or solve the problems of the world.

Review treatable medical issues – Just because you’re older doesn’t mean you have to accept sleep robbing medical issues like pain, nocturia (frequent nighttime urination), sleep apnea, restless legs syndrome, heartburn, or depression or anxiety. Work with your doctor for solutions.

Research sleep inducing medicines – There are medicines that can help you sleep, don’t be afraid to try doctor coordinated sleep medications.

Hopefully, you’ve found something in these hints that you might not have known or have forgotten. Each of us is different and we’ll still be changing even as we get older. It’s a constant battle but one worth fighting.

I do want to say a few things about the importance of sleep. When we were young and crazy, not sleeping was a badge of honor. We bragged about working all day and partying all night. As we got older, just the demands of a family seemed to limit our sleep time. As I look at things currently, I get kind of mad that now, when I don’t have an alarm to rule me, I can’t seem to sleep. Make no mistake about it, sleep has a big impact on your health. At a recent conference, a presenter emphasized this point. He singled out blood pressure as one area sleep impacts. He was quick to point out that an occasional bad night’s sleep wasn’t the culprit, it was the chronic sleepless nights that were the problem. I’ve written before about not accepting “you’re just getting old” as a diagnosis. I’ve met older people who accept their sleep problems as just something that happens to old people. We may be stricken more often with sleep problems, but it isn’t something that should be accepted. To use a quote from a member of a healthy aging panel, “sleep isn’t just ‘rest’ for older Americans — it’s one of the most powerful predictors of healthy aging, affecting nearly every major body system”. I tend to pay attention to “powerful predictors.”

If you get one thing from this blog it’s the fact that getting a good night’s sleep has a big impact on your health. It will improve your body’s ability to deal with every ailment you may have. I’m going to coin the phrase that “sleep is the universal medicine.” We all need to find a way that we can take more of this medicine every night.

Best, Thair