Insomnia and Older Adults: What Can Cause It and How to Fight Back

It's natural for sleep rhythms to change as we age. Perhaps you've noticed your parents getting tired earlier in the evening and waking up earlier in the morning. Maybe you've been having trouble sleeping yourself. You wake up feeling more like you've napped lightly than slept deeply. You're tired, irritable, and having trouble concentrating. As we age, our body's ability to process sleep and wake signals weakens, denying us the deep, restful sleep we need.

The Four Stages of Sleep

There are four stages of sleep that repeat in cycles throughout the night. Disruption to slow-wave, "deep" sleep is the most likely to cause sleep difficulties.

• Two stages of "light" Non-Rapid Eye Movement (NREM) sleep
• One stage of slow-wave, "deep" NREM sleep
• One stage of Rapid Eye Movement (REM) sleep
• And then the cycle repeats

Is it Insomnia?

Nearly half of older adults will experience symptoms of insomnia as they age. These symptoms go beyond feeling like sleep is subjectively lighter as they begin to interfere with everyday life. They may be irritable in social situations, fall asleep during movies, or even during dinner. For a full diagnosis, they would need to experience at least one of these symptoms regularly and see negative effects in their everyday life.

• Trouble falling asleep despite feeling tired and ready for bed
• Trouble getting back to sleep when awakened
• Still feeling tired after a full night's sleep
• Feeling sleepy or falling asleep throughout the day
• Feeling irritable or having trouble controlling your emotions
• Relying on sleeping pills or alcohol to fall asleep

Drug Downsides in the Elderly

Seniors face increased challenges when it comes to hypnotic drugs. These sleep drugs can cause clumsiness and lack of coordination, which can increase the chances of falls and other injuries. Older adults will tend to suffer side effects like grogginess more frequently as well.

Almost all sleep medications will reduce the quality of sleep over time and carry high risks of dependency and withdrawal. Benzodiazepines often require inpatient treatment to cease use safely.

Hormonal Balance

Hormones play an important role in balancing the systems of the body, including circadian rhythms and sleep/wake signals. As we age, these systems can become unbalanced and less sensitive to the signals that they are supposed to manage. Melatonin is probably the most common hormone associated with sleep, and melatonin supplements are commonly available.

A hormone less often brought up, but still important for sleep health, is human growth hormone (HGH). Released during deep sleep, without adequate HGH, sleep can feel lighter, be interrupted more easily, and mornings can be groggier. Men are hit especially hard by HGH imbalances, and HGH benefits for males include:

• Better, deeper sleep
• Increased energy levels for mental and physical exertion
• Increased libido
• Increased strength and bone density
• Enhanced mood and attention

Increasing HGH and Improving Hormone Balance

Luckily there are easy ways to keep your hormonal systems in balance and increase HGH production for better sleep and more energy.

• Sensible exercise for your age and fitness level
• Improve your sleep hygiene
• Arginine supplements
• Hormone support diets
• Medical support, like injectable HGH or other supplements

As we age, it's natural for our sleep to get lighter or even get disrupted. That doesn't mean it's an irreversible change, though. Looking after your general health and developing a healthy, consistent nighttime routine are great first steps, but hormones are an important part of the picture. Melatonin and HGH production are vital for sleep, and supplements and replacements can help fill in the gaps age opens up.