Insomnia

As we age, our sleep patterns change. Understanding this reassures us that these changes are just part of the normal ageing process, and that sleeping pills are not always necessary.

Everything changes over time

Remember that a night's sleep consists of a series of 90-minute cycles. Each of these cycles is divided into 4 phases: light sleep, non-REM sleep, deep sleep and REM sleep.

So-called deep sleep is the most restorative, and REM sleep is when we dream. These different sleep phases are organised into cycles, which are themselves separated by a short period of wakefulness.

In senior citizens, sleep quality changes: we need less deep sleep and less REM sleep as we age. Sleep becomes shorter and less restorative, which makes us feel as if we've hardly slept a wink all night.

Over time, periods of nocturnal waking between each cycle become more frequent, and longer. Our sleep needs are distributed differently over 24 hours: nights are shorter, while days are punctuated by waves of tiredness, which can be compensated for by taking naps.

There is nothing pathological or harmful in these physiological variations. Age-related sleep disorders are unavoidable, and their repercussions increase with age. However, there are some simple and effective ways of combating bad nights, without immediately reaching for the medicine bottle.

Some tips for sleeping well

• Rest during the day if you feel you need to: taking a short nap (no longer than an hour) will be beneficial.
• Get up as soon as you wake up in the morning, eat a good breakfast and go for a walk.
• Avoid going to bed before you feel sleepy.
• Avoid taking sleeping pills without medical supervision.
• Get some exercise every day: a little walk before going to bed can help you digest your evening meal.
• Avoid reading or watching TV in bed.
• Avoid stimulants like coffee, tea and alcohol, especially in the second part of the day.
• Avoid eating large meals too late in the evening.
• Arrange your bed and bedroom so you feel comfortable: a relaxing environment helps you to relax more.
• Use bedding that is appropriate for your needs.
• Make sure your bedroom is the right temperature: not too hot, and not too cold.
• Try to go to sleep in the dark and in a quiet environment.
• Wear light, loose night clothes that are comfortable.
• If it takes you longer than half an hour to get to sleep, it is recommended that you get out of bed and choose a relaxing activity, such as listening to gentle music, or doing some easy reading, but avoid bright lights.

Consult a doctor

If these tips don't help you to manage your sleeping problems, consult your GP or a geriatrician.

They will talk to you to find out if you have a pathology that is known to disrupt sleep, and then suggest specific and appropriate medication.

Consult the directory to find your nearest doctor.