Wake Up Sleepy Head!

Article submitted by Rhonda Perez, RN Owner/Director of Angel Care, Inc.
For more information, she can be reached at 822-1000 or by e-mail: angelcareinc@bellsouth.net.

Sleep may sometimes become a nightmare for an older person. But it's not just merely old age that affects their sleep. More often it is found that they suffer from pain, illness, depression, stress, inactivity and/or poor nutritional habits. Some drugs may also be to blame such as those used to treat Parkinson's Disease, certain antidepressants, diuretics, pain medication, steroids, and antihypertensive just to name a few.

Also, let's not forget that dementia and Alzheimer's disease play havoc on a person's inner clock which will further cause a change in sleeping pattern.

There are sleep disorders that may be diagnosed only by a physician. Three of the most common are restless leg syndrome, periodic limb movement, and sleep apnea. Restless leg syndrome causes a person's legs to feel tingly and they tend to move or feel like running just when the person is about to fall asleep. Periodic limb movement is an involuntary leg movement occurring just after the person has fallen asleep and may reoccur every thirty seconds or so disturbing sleep throughout the night. Sleep apnea causes a person to stop breathing for several seconds to even a couple of minutes. A sleeper may awaken grasping for air but go back to sleep and not even be aware of the episode at all.

If you parent seems worried about sleep, then they may seek out over the counter sleep aides and/or alcohol. Older people account for over one third of the purchasing market for sleep aides. We often hear of being encouraged to drink a glass of wine to help us relax at night. This may be appropriate for some, but for the older person it should only be with a physician's approval. Alcohol and over the counter sleep aides may interfere with other medications or cause increase in confusion and anxiety. Use caution when approaching this subject with your parent as they may be unwilling to admit to their use. Too many questions or hasty accusations may lead to secrets when it comes to this sensitive subject.

Should your parent or loved one come to you and complain about insomnia, make sure they are being realistic about the amount of sleep they really need. If they are using sleep as a way to get through the day, such as lingering in the bed late in the day or going to bed very early, then you should address their inactivity or boredom first. Is depression a possibility?

You should be able to tell if your parent is getting enough sleep just by their overall appearance. Do they look well rested and alert? Do they nod off while watching television? Do they yawn often? Are they taking several naps throughout the day? Do you find them unable to focus on a task? Do you have to say "Wake up sleepy head" just to get their attention? If you answered "yes" to these questions then your parent or loved one may not be getting enough uninterrupted sleep.

Here are a few helpful and sensible tips for a good night's sleep:

• Try establishing a routine bedtime and a wake-up time.
• A bedtime ritual such as listening to music, watching a favorite television show, reading, or even bathing will help them unwind from the day.
• Stop drinking fluids about 30-45 minutes prior to bedtime.
• Make sure they go to the bathroom before going to bed.
• Wear comfortable sleepwear that is loose.
• Try a relaxation tape such as those with the sound of the ocean to lull them off to sleep.
• Make the room dark with only a nightlight for safety.
• Make sure the mattress is comfortable and supportive. Mattresses should be replaced according to manufacturer's suggestion. Most mattresses carry at least a 10-15 year warranty. How old is your parent's mattress?
• Use good quality, clean linen. Remember sleep is about comforting and pampering our body.
• A good pillow with support is essential to a good night's rest. There are many types on the market - spend some time finding the right one. It is a small investment with high rewards! Pillows are key to relieving some headaches, stiff necks, and even breathing difficulties.
• Avoid tobacco, alcohol and drinks containing caffeine. These all act as stimulants keeping us awake!
• Limit napping! A 30 minute nap mid-afternoon should not interfere with night time sleeping. Frequent or longer naps should be avoided.

If after you try these tips your parent still complains of being unable to sleep, seek help from their physician. As we discussed earlier, there could be an underlying medical condition that when treated will help alleviate insomnia. The physician will review their medication to identify any medication that could possibly be the culprit.

One last tip: Encourage your parent no to linger in the bed when they are unable to sleep. If they have been in the bed for 30 minutes and they cannot fall asleep then they should get up and read, watch television, or do something. Lying in the bed worrying about falling asleep will only make matters worse.

Now, that you have solved your parent's sleepless nights - try those same tips for yourself! You deserve a good night's sleep too so that when you wake the next day you feel refreshed and eager to face the day. After all, care giving for a parent is rewarding but can be exhausting at times.

Good night!