Don’t Get Enough Sleep? DIFFICULT FALLING ASLEEP IS VERY COMMON IN OLDER ADULTS!

A good nap is a dream of many, and older adults vividly crave it.

A power nap may boost our bodies’ ability to improve physical performance, lift our mood, make us more alert, and control stress. So, sleep is not just a luxury or a tired obligation (drained in energy) but a vital addition to our well-being across all ages.

The number of older adults in the United States (65 years or above) is set to double in the next 25 years. By 2030, roughly every fifth of people in the US will be 65 years old or above. Shrinkage in nocturnal sleep duration is common with age, and many sleep disorders will arise.

The rate of sleep problems in older adults (up to 50%) is much higher than in the general population (15.9-22.3%). These changes to poor sleep patterns often contribute to a preponderance of medical and psychiatric comorbidities, with the additional effects of polypharmacy. So, the importance of quality sleep becomes even more pronounced among elderly people.

Electrophysiology is a study of electrical aspects of physiological phenomena, it has split into two distinct stages of sleep: Stage 1 is Non-Rapid Eye Movement (NREM) sleep also named ‘quiescent sleep’ and stage 2 is Rapid Eye Movement (REM) sleep also called as ‘paradoxical sleep’, these two can be characterised human sleep patterns.

Research suggests that sleep influences many bodily functions on various levels – sleep plays a big role in the modulation of molecular genetics and synaptic transmission at a cellular level, immunometabolism processes and cognitive functions on a more organised scale.

So many studies suggest that the multi-dimensional role of sleep plays at cellular to organ levels to maintain the self-regulating optimal function in our brain and body.

Sleep deprivation may cause many health challenges:

Although sleep-wake syndrome of less than 4 hours of sleep time per day for a few days may likely develop a nuisance, however, chronic sleep deficiency can have far-reaching effects with severe health complications in young as well as in older adults. It may lead to mood swings, extreme fatigue, poor sleep-wake cycle (Circadian rhythm disorders), long-term insomnia, cognitive deficiency, low or extreme appetite, intense desire for carbohydrate food, low sex drive, and many host of other complications that can occur from prolonged lack of quality sleep.

Persistent sleep deprivation can lead to daytime drowsiness, which increases risks of cognitive decline, increased falls, and many serious health issues among elderly people. Patients with sleep disorders may also be at a higher risk of developing cardiovascular problems, the intricate relationship between sleep and overall health.

The prevalence of disrupted sleep causes immediate health concerns, often worsening many medical conditions, including obesity, stroke, type 2 diabetes, trauma, depression, and hypertension, all of which or alone, can contribute to a highly severe or poor quality of phenomenon in life.

How much adequate amount of quality sleep do we need daily?

Therefore, we must understand why does the optimal amount of quality sleep daily is needed by our bodies. The ‘National Sleep Foundation’ (NSF) USA recommends 7-9 hours of sleep each day for younger adults (18–25 years) and 7-8 hours for older adults (26–64 years) to support their overall well-being.

Up to 70 million people in the US & 45 million European adults don’t get enough sleep:

According to sleep medicine specialist Dr. Nancy Foldvary-Schaefer, sleep is essential for overall health, especially for heart health, metabolic health, and brain health.

So what happens when you miss out on sleep besides feeling groggy and oversleeping? Let’s understand the various effects of sleep deprivation.

As we age, our sleep patterns change. While some older adults keep their sleep routines, but a large number of older adults face issues like ‘Circadian rhythm disorders’, a change in body clock, leading to early tiredness and rising ahead of schedule. Many experts have shown that older adults experience similar sleep issues.

Moreover, ageing can disturb our sleep architecture, it’s called stages of sleep-wake cycle disorders – we cycle through in sleep. Ageing causes tend to spend more time in lighter sleep stages and find a harder time falling asleep, which could lead to frequent awakenings and disturbed sleep.

It’s very common for older adults to nap during the day, with around 25% of older adults taking naps in the daytime compared to 8% of younger adults taking short sleep periods during the daytime.

Many researchers argue that a nap time after 3 p.m. could disrupt your sleep soundly at night. While a short daytime nap can be beneficial, excessive daytime sleepiness or later-day napping can interfere with falling asleep at night and lead to sleep deprivation or obstructive sleep apnea (OSA).

Fix Your Sleep Schedule With the Power Of Natural Herbs:

Too much use of sedative-hypnotic drugs (Prescription Insomnia Drugs – depressants) over a long period has various side effects, including negative impacts on cognitive function and reduced daytime wakefulness.

However, in recent years, there has been a growing interest in natural sleep aid herbal supplements such as Valeriana officinalis extract and chamomile extract, endorsed by the European Medicine Agency (EMA), which are renowned for their ability to relieve mild nervous breakdown and sleep disorders. For mental relaxation, they proposed that taking 300 milligrams of daily Valeriana officinalis root extract may improve sleep quality.

Chamomile extract:

Chamomile aqueous extract has a rich history as a mild sedative, aids in calming nerves, reduces anxiety, controls outbreaks of Hysterical Signs, and addresses various sleep-related issues, from nightmares to insomnia. A meta-analysis of 12 trials has found that chamomile has a positive impact on sleep quality, mainly because it has a flavonoid called apigenin that induces a mild calming effect or works as a tranquilliser. It has also been demonstrated that helped insomnia patients to improve daytime alertness, as well as promote sleep in women during menopause and after pregnancy.

L-theanine:

Another natural herb has been used as a likely aid for mental relaxation and help in falling asleep. Many studies have suggested that L-theanine effectively promote sleep quality by influencing brain chemicals that play a significant role in regulating sleep.

For instance, a study was conducted in 2018 and showed a significant improvement in sleep quality after taking a daily dosage of 450-900 mg of L-theanine over 8 weeks.

L-Tryptophan:

Another essential component for promoting good sleep is L-tryptophan, which aids in the production of serotonin levels, a neurotransmitter crucial in regulating sleep, as it’s synthesised in the gut. One of its derivatives, melatonin, plays a major role in inducing drowsiness and entraining the sleep-wake rhythm.

And finally, melatonin, a well-known hormone, not only induces sleepiness but also regulates the body’s temperature rhythm.

In addition to taking these natural herbs, regular exercise and lower disruptive sleep factors are also crucial for keeping quality rest.

For those looking for a sleep aid supplement, use Supremo Nutrition Ultimate Sleep Aid supplement offers a plant-based solution containing 5mg melatonin along with 150mg chamomile extract, 100 mg L-theanine, 100mg L-tryptophan, and 60mg L-threonine. This sleep aid supplement for Men & Women gives restful sleep and helps you fall asleep – 30 Veg, Safe, Natural, relieve sleep issues like jet lag and trouble falling asleep without causing addiction or adverse effects.

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