Haims: Managing insomnia
Sleep is an integral part of healthy aging. However, sleep changes as we age. Often, quality sleep is disrupted by anxiety, depression, medications, substance use disorders and circadian rhythm disorders.
Insomnia, a disorder that causes persistent problems falling or staying asleep, is a common sleep issue among many adults, particularly seniors. While 10% to 30% of younger adults experience insomnia, those in their 50s and older are more likely to experience insomnia.
According to the Sleep Foundation, the following symptoms may indicate insomnia:
- Difficulty falling or staying asleep
- Waking up early constantly
- Resisting the need to go to bed at a reasonable time
- Inability to feel refreshed after waking up in the morning
- Having issues concentrating during the day
- Relying on pills to fall asleep
Our bodies change in many ways as we age. For women between the ages of 45 and 55, the natural process of changes in hormone production associated with menopause has shown to affect sleep. Men are not without similar aging issues. Men are two times more likely to develop sleep apnea as they age and therefore constant wakening, reduced oxygen saturation, and a degradation in the muscle tone of the airway all lend to insomnia concerns. Further, andropause, male menopause associated with lowering levels of testosterone, is also associated with sleep disorder.
Altitude can also play a part in quality of sleep. As altitude increases, oxygen levels in the air decrease. For many people, the decreased oxygen can cause irregular breathing patterns where stop-and-start breathing occurs. When these occurrences happen, our brain is forced from deeper stages of sleep in an effort to get the body to breathe again. This particular type of apnea is called central apnea and is a concern that should be addressed sooner than later.
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Sleep deprivation caused from insomnia can lead to catastrophic health issues — heart issues, type 2 diabetes, and obesity to name a few. “We think the lack of sleep increases heart disease risks by forcing our bodies to rely on the sympathetic nervous system, often referred to as the ‘fight or flight’ nervous system. This leads to the release of more adrenaline and high cortisol levels, which leads to increased risks of heart disease,” University of Chicago Medicine cardiologist Kathleen Drinan wrote in a recent article.
There are biological reasons that people who are sleep-deprived find themselves hungrier than normal. Sleep deprivation affects glucose and insulin levels. When our body is tired and in need of energy, high-calorie and high-fat foods provide quick energy fixes.
Two hormones that affect weight are ghrelin and leptin. Ghrelin is produced within our gastrointestinal tracts and sends hunger signals to our brain. When our stomachs are empty, ghrelin is secreted. The leptin hormone helps to tell us that we are full. Leptin is secreted primarily in fat cells, as well as the stomach, heart, placenta and skeletal muscle. According to research posted in The European Sleep Research Society, after just two consecutive nights of four hours of sleep, test subjects had a 28% higher ghrelin (hunger) hormone level and 18% lower leptin (satiety) hormone level in their blood compared with subjects who had slept 10 hours a night.
Sleep is important to our entire body. If you are not getting enough sleep, perhaps it’s time you look into the situation. The effects are deeper than just being tired. Consult your doctor and ask questions. You need to be your best advocate.
Judson Haims is the owner of Visiting Angels Home Care in Eagle County. He is an advocate for our elderly and is available to answer questions. Connect with him at jhaims@visitingangels.com.
