Costco Connection - June 2013

for your health

Sweeter sleepfor seniors

Healthy sleep habits for older adults

By Malia Jacobson

MANY THINGS IN life improve with age: red wine, family heirlooms, a great pair of jeans. Unfortunately, sleep quality often suffers as the years pass. The Journal of Clinical Outcomes Management reports that 40 percent of people 65 or older experience sleep problems. “Older adults often feel less rested because they wake more frequently at night and experience less deep sleep than younger adults,” says Costco member Robert S. Rosenberg, medical director of the Sleep Disorders Centers of Prescott Valley and Flagstaff, Arizona.

“Older adults also experience higher rates of physical ailments that negatively affect sleep,” says Costco member Damon Raskin, a board-certified internist in Pacific Palisades, California. Arthritis, congestive heart failure, gastroesophageal reflux disease (GERD, see page 55) and prostate enlargement (which leads to frequent nighttime bathroom trips) can all cut into sleep quality, he notes.

These sleep interruptions are more than a mere inconvenience; age-related shifts in sleep patterns affect the brain’s ability to store memories, leading to forgetfulness.

According to new research from scientists at the University of California, Berkeley, changes in the brain’s middle frontal lobe result in less time spent in deep, restorative slow-wave sleep. As slow-wave sleep dwindles, memory suffers, because memories are processed during this stage of slumber.

The Berkeley study found that the quality of deep sleep of adults in their 70s was 75 percent lower than that of adults in their 20s; the older adults scored 55 percent lower than younger adults on memory tests.

Can older adults halt the decline in sleep quality? Absolutely, says Rosenberg. Improved sleep habits can result in better-quality sleep for seniors, starting tonight.

Myth busting

It’s a common misconception that
humans require less sleep as they age, says
Rosenberg. This false assumption leads many
adults to shortchange their sleep requirements
in their later years. “Adults gener-
ally need between seven and nine
hours of sleep per night, regard-
less of age,” Rosenberg says.

Medicine makeover

Adults over 65 years of age who live at home take an average of 8. 8 medications each day, according to the American Journal of Health-System Pharmacy. Some of these medications come with an unintended side effect: sleep problems. Commonly prescribed antidepressants, including Prozac and Zoloft, can contribute to insomnia in some patients. Over-the-counter sleep aids such as Tylenol PM can leave lingering daytime grogginess that throws off sleep patterns, and can worsen restless legs syndrome, a condition experienced by up to 10 percent of the U.S. population, according to the National Institutes of Health.

For better sleep: Always ask your physician or pharmacist about sleep-related side effects for any new prescription, take energizing medications during the morning hours and talk to your physician about alternatives to problematic pills.

Nap traps

Naps for adults are now fashionable; new research from England’s Surrey University encourages older adults to reenergize with an afternoon nap. However, according to Rosenberg, long late-afternoon naps can disrupt sleep patterns and exacerbate sleep

The Costco Connection Costco and Costco.com carry a variety of items that can aid sleep, including anti-inflammatories, ear plugs, herbal supplements and more.

problems in older adults. “Napping reduces levels of a neurochemical in the brain that builds our drive to sleep at night,” he says. “Long naps interrupt this process, so people don’t feel sleepy at night.”

For better sleep: For the best siesta, set an alarm for 30 to 40 minutes, and avoid napping after 4 p.m.

Aching and awake

According to the National Sleep Foundation, two-thirds of adults who experience chronic pain report sleep difficulties. Anti-inflammatory medications such as ibuprofen (Advil, Motrin) and naproxen sodium (Aleve) can help with nighttime pain caused by arthritis, but they are not a cure-all, notes Raskin. Any medication comes with some risks, and these pills aren’t for everyone, particularly those with stomach ulcers, heart failure or high blood pressure. Ask your doctor.