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Even The Elderly Need A Good Night S Sleep

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Title:
Even the Elderly Need a Good Night's Sleep

Word Count:
559

Summary:
The article summarizes a recent study on older people and their difficulty with sleeping. Research has shown a significant number of the elderly are now experiencing difficulties in sleeping, likely because of different medical conditions. Quality of life is associated with sleep, and this research has opened doors for treatment and prevention regarding sleeping problems.


Keywords:
sleep problems, depression, anxiety, sleep patterns


Article Body:
Experts say that older Americans often have difficulty getting good night's sleep. It is a big quality-of-life problem, since contrary to popular belief, the elderly needs about the same amount of sleep as younger adults. According to senior research associate Dr. Harrison Bloom of the International Longevity Center, sleep problems together with sleeping disorders are not an inherent part of aging. In addition, he also said that it's pretty much of a myth that older people need less sleep than younger people.

But still, in a study published recently in the American Journal of Medicine, researchers found that more than half of older Americans have problems in getting the sleep that they need. Dr. Julie Gammack, an assistant professor of medicine in the Division of Geriatric Medicine at St. Louis University and also the author of the study said that older people tend to have “sleep fragmentation”, meaning they wake up more often during the night. She also added that older people seem to get less “REM” sleep, the type of sleep during which rapid eye movement occurs.

It is unclear what specific role these naturally occurring changes in sleep patterns have on a person's quality of life, but what is important though, is that older people often have actual sleep disorders and sleep problems, according to Dr. Bloom. In line with this, experts say that there is usually more than one case. A professor of psychiatry and behavioral sciences and associate director of the University of Washington's Northwest Geriatric Education Center Michael Vitiello said that sleep disturbance in older adults is typically associated with acute and chronic illnesses, including specific sleep disorders like sleep apnea and restless leg syndrome that appear with greater frequency in older populations. As people age, they typically develop more diseases and suffer from aches and pains. Gammack noted that these things can disrupt sleep, so what they may see as a sleep disorder may actually relate to the effects of some of their other medical conditions. Bloom also added that taking multiple medications, like most older people do, can also lead to fatigue and “hypers omnia”, or being tired all the time. Another big problem, Bloom notes, would be depression and anxiety, since these conditions are commonly associated with sleep problems.

But despite the prevalence of sleep difficulties in older adults, many patients are not getting the help they need. According to Vitiello, the average physician only receives little training regarding sleep disorders and usually does not routinely screen patients for them. This may be due to lack of time or training, or the belief that there is little that can be done to improve sleep. As a result, sleep disturbances such as insomnia, restless leg syndrome, sleep apnea, and circadian rhythm disorders are left undiagnosed and untreated.

In somehow solving the problem, an organization on aging, geriatrics and sleep is currently developing guidelines to promote prevention, diagnosis and treatment of sleep problems in older adults. According to Bloom, the reason why they are concerned with the problem, besides a major issue on the quality of life and being tired, is that sleep disorders are associated with hypertension, diabetes, pulmonary disease, heart disease, depression, and anxiety. A cause and effect relationship has yet to be established between sleep disorders and these chronic health conditions, but Bloom suggests that they contribute to each other.


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BONUS : Title:
Everything Midlife Women Would Like to Know about Sleep (if they weren’t too tired to ask)

Word Count:
704

Summary:
A good night’s sleep may be elusive once women reach their 40’s and beyond. Fluctuating hormone levels, a mind that doesn’t turn off when you turn in, and getting up to use the bathroom all contribute to sleepless nights and yawn-filled days. If you’re tired of counting sheep when you should be snoozing, the following answers to sleep questions can help.


Keywords:
sleep, women, midlife, menopause, perimenopause, hormone replacement therapy


Article Body:
A good night’s sleep may be elusive once women reach their 40’s and beyond. Fluctuating hormone levels, a mind that doesn’t turn off when you turn in, and getting up to use the bathroom all contribute to sleepless nights and yawn-filled days. If you’re tired of counting sheep when you should be snoozing, the following answers to sleep questions can help:

What can I do about night sweats?

In perimenopause and menopause, declining estrogen levels can cause hot flashes while you sleep, called night sweats. These can be relieved with hormone replacement therapy (HRT), but because studies have linked long-term use of synthetic HRT to increased risk of serious illnesses, including breast cancer and heart disease, the latest recommendation is to use the lowest effective dose for the shortest possible time. (For complete study results go to http://www.nhlbi.nih.gov/whi/). Bioidentical hormones˜natural HRT--also keep night sweats at bay, but their long-term safety has not been well researched.

Some women swear by alternative remedies, including soy products (soy milk, tofu, tempeh, soy nuts), herbs such as black cohosh and dong quai, and vitamins B and E. Before you add more soy to your diet or try herbs, though, talk to your doctor. Soy and some herbs mimic estrogen, so their safety for use by women with breast cancer is questionable. In addition, the FDA does not regulate herbal supplements.

After a typically too-full day, how can I get my mind to stop racing and go to sleep?

It may help to get problems off your mind by writing them down before bedtime. You can also try learning a relaxation technique, such as meditation or progressive muscle relaxation (tensing and releasing all your muscles, starting at your feet and working up to your head). Listening to soft, slow music before bed may also ease you off to sleep; a recent study showed that it slows heart rate and breathing.

I get up to go to the bathroom two or three times a night. Help!

As we get older, the hormone system in the brain that normally suppresses the urge to urinate during sleep is disturbed. For some women, a few lifestyle changes solve the problem. Try limiting the amount of liquid you consume for 4-5 hours before bedtime, and steer clear of caffeine and alcohol late in the day. Don’t eat a large meal close to bedtime. And losing weight, if you’re overweight, will relieve pressure on your bladder. If these don’t solve the problem, talk to your doctor.

Will working out help me sleep better?

Yes, according to a recent study at Seattle’s Fred Hutchinson Cancer Research Center, which found that women age 50-75 who started taking brisk walks for 30 minutes in the morning improved their ability to fall asleep at night by 70%. Working out in the afternoon is good, too. Just avoid exercise within three hours of bedtime, because it can make it harder to fall asleep.

My husband tells me I snore. How do I stop?

Snoring becomes more common in women after menopause. Try sleeping on your side or stomach instead of your back. To keep from rolling onto your back, sew a pocket into the back of your p.j.s and put a tennis ball in it. If your snoring is loud and persistent, interrupted by pauses in breathing, and your feel excessively sleepy during the day, you may have a more serious disorder called sleep apnea. Talk to your doctor, who can recommend lifestyle changes and other treatments that can get you (and your husband) back to sleep.

Might the problem be my bed?

Could be, especially if your mattress is over 10 years old. When mattress shopping, lie down on each mattress for at least 15 minutes in various sleeping positions, with your partner if you sleep with a partner. And play it safe: buy from a company that lets you sleep on the mattress at home and return it at no cost. Don’t forget your pillow. When you fold it in half, if it doesn’t spring open by itself, it’s time to replace it. Whether you prefer synthetic or down filling, go for comfort.

Sweet dreams!


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