Health Although we can’t all expect to sleep as well as we did when we were teens, there are many measures that we can take to help improve our sleep pattern. Consider some of these tips and consult your physician about further measures that you might take to get a good night’s sleep. DRUGS Certain prescribed drugs and even some over-the-counter medications may be a contributing factor to insomnia. Typical drugs used by seniors such as those prescribed for high blood pressure, the statin drugs for high cholesterol and drugs for depression may aggravate sleep or increase nightmares in some persons. Overthe-counter medications such as glucosamine and chondroitin are known to affect some persons. ALCOHOL It is well documented that alcohol has an effect on sleep. Alcohol consumed shortly before going to bed may help with falling asleep, but it actually disrupts sleep patterns ‒ resulting in daytime fatigue and the possible aggravation of certain health problems such as sleep apnoea. Alcohol consumed before or during the dinner meal (six hours or longer before retiring) has less adverse effect. However, the sedating effect of the alcohol may result in an after-dinner snooze, which also promotes insomnia. FOOD Ingestion of large meals, especially shortly before bed, may cause insomnia. Spicy foods and certain foods such as onions and cucumbers may cause indigestion or gas and give rise to poor sleep. For those with a hiatus hernia or GERD (gastroesophageal reflux disease), symptoms of indigestion may occur as soon as they lie down. It is well known that caffeinated beverages and chocolate stimulates the brain. Taking caffeine after the noon hour may affect sleep. Remedies: Keep your evening meal free of any spicy or gaseous items and consume any caffeinated beverages during the morning hours, rather than later in the day. Don’t eat large amounts of food in the late evening hours, however, a small snack such as milk and a cookie or toast helps some to sleep. If nocturia is a problem, liquids should be avoided. Persons with GERD or hiatus hernia can be helped by specific medication. Remedies: Unless prescribed otherwise, taking the medication in the morning may help. Otherwise, consult your physician. There are many choices in high blood pressure medications for seniors and the least likely to disturb sleep is abenzothiazepine calcium channel blocker. In the case of treatment for mild elevations in cholesterol, recent research has shown that the benefit of statins in persons over the age of 70, without evidence of cardiovascular disease, cannot be proven. Therefore, dietary measures may suffice in such persons who may be experiencing possible adverse side-effects, such as insomnia or muscle pain. As we age, we become less tolerant of drugs. More side-effects and adverse reactions between drugs can cause more than insomnia. Always be on the alert for symptoms which you think may be caused by medication and consult your physician. The use of “sleeping pills” ‒ whether prescribed or otherwise ‒ is not recommended as a long-term solution, especially in the elderly for whom side-effects such as thought disorders, dependency, low blood pressure, falls and anxiety are more frequent. Over-the-counter sleeping medications are often contraindicated in seniors taking other drugs. Do not take unless recommended by your physician. In healthy individuals, on a short-term basis of a week or 10 days, such medication may be indicated for a hospitalization or sudden traumatic event in one’s life…but taking more than that invites the risk of dependency. Remedies: The recommended maximum of two drinks a day for men and one drink a day for women should be followed and those drinks should be consumed at or before the evening meal. Persons with sleeping problems should pay close attention to whether alcohol promotes their napping and how alcohol affects their sleep. If insomnia is a problem, one should cease alcohol consumption for a time to see if this helps. 34 | www.snowbirds.org
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