What should you do if an older person complains of not sleeping well at night?
Experts do believe that “normal aging” brings on some changes to sleep. (See this post for more on how sleep changes with aging.) Basically, older adults tend to get sleepy earlier in the evening, and tend to sleep less deeply than when they were younger.
So it’s probably not realistic to expect that as you get older, you’ll sleep as long or as soundly as when you were younger.
That said, although aging by itself does change sleep, it’s also quite common for older adults to develop health problems that can cause sleep disturbances. So when your older relatives say they aren’t sleeping well, you’ll want to help them check for these. Figuring out what’s going on is always the first step in being able to improve things.
And remember, getting enough good quality sleep helps maintain brain health, physical health, and mood.
In this article, I’ll cover the top causes of sleep problems in older adults. I’ll also tell you about what approaches have been proven to work, to help treat insomnia and sleep problems in older adults.
Last but not least, if you (or your older relative) have experienced the very common combination of waking up to pee at night and difficulty sleeping, I highly recommend listening to this podcast episode, which features a geriatrician who is an expert on this: 092- Interview: Addressing Nighttime Urination & Insomnia in Aging.
5 Common Causes of Sleep Problems in Older Adults
1. Sleep problems due to an underlying medical problem. Although older adults do often suffer from what’s called “primary” sleep disorders, many sleep problems they experience are “secondary” sleep problems, meaning they are secondary to an underlying medical condition whose main symptoms are not sleep related.
Common health conditions that can disrupt sleep in older adults include:
- Heart and lung conditions which affect breathing, such as heart failure and chronic obstructive pulmonary disease
- Gastroesophageal reflux disease, which causes heartburn symptoms and can be affected by big meals late at night
- Painful conditions, including osteoarthritis
- Urinary problems that cause urination at night; this can be caused by an enlarged prostate or an overactive bladder
- Mood problems such as depression and anxiety
- Neurodegenerative disorders such as Alzheimer’s and Parkinson’s
- Medication side-effects
If an older person is having difficulty sleeping, it’s important to make sure that one of these common conditions isn’t contributing to the problem. Treating an underlying problem — such as untreated pain at night — can often improve sleep. It can also help to talk to a pharmacist about all prescription and over-the-counter drugs, to make sure that these aren’t contributing to insomnia.
Alzheimer’s and related dementias pose special considerations when it comes to sleep, which I write about in this post: How to Manage Sleep Problems in Dementia.
2. Snoring, Sleep Apnea, and other forms of Sleep-Related Breathing Disorders. Sleep-related breathing disorders (“SRBD”; it’s also sometimes called sleep-disordered breathing) is an umbrella term covering a spectrum of problems related to how people breathe while asleep.
Sleep apnea is a common condition which is important to diagnose since it’s been associated with many other health problems (especially in middle-aged adults). In sleep apnea, a person has frequent pauses in their breathing during sleep. The most common form is obstructive sleep apnea (OSA), in which the breathing pauses are due to obstructions in the breathing passages. OSA is often associated with snoring. A less common form is central sleep apnea, in which the breathing pauses are related to changes in the brain.
How common it is: The likelihood of having sleep-disordered breathing disorders goes up with age. It’s also more common in men, and in people who are overweight. In one study of 827 healthy older adults aged 68, 53% were found to have signs of SRBD, with 37% meeting criteria for significant sleep apnea. Interestingly, most participants did not complain of excess sleepiness.
Why it’s a problem: Studies have found that untreated OSA is associated with poor health outcomes including increased mortality, stroke, coronary artery disease, and heart failure. However, studies also suggest that these associations are strongest in people aged 40-70, and weaker in older adults. For older adults with symptomatic OSA, treatment can reduce daytime sleepiness and improve quality of life.
What to do if you’re concerned: Helpguide.org’s page on sleep apnea has a useful list of common symptoms and risk factors for sleep apnea. You can also ask the doctor about further evaluation if you’ve noticed a lot of daytime sleepiness. To be diagnosed, you’ll need to pursue polysomnography (objective sleep testing) either in a sleep lab or with a home sleep testing kit.
Whether or not you pursue an official diagnosis for SRBD, avoiding alcohol (and probably other sedatives) is likely to help.
3. Restless leg syndrome (RLS). This condition causes sensations of itching, crawling, or restlessness as a person is trying to fall asleep. The symptoms are unpleasant but not usually painful, and improve with movement. The exact biological underpinnings of this problem remain poorly understood, but it seems to be related to dopamine and iron levels in the brain. Most cases are not not thought to be related to neurodegeneration.
How common it is: Studies suggest that 5-15% of the general population meet criteria for RLS, but only 2.5% of people are thought to have clinically severe symptoms. Poor health, older age, low iron levels, and being female are some risk factors. It also tends to run in families.
Why it’s a problem: RLS has been associated with depression, anxiety, and sleep-onset insomnia. It can also get worse with certain types of medication.
What to do if you’re concerned: Read up on RLS (Helpguide.org’s page seems very good) and then talk to a doctor. Generally, you don’t need polysomnography but you should probably be checked for low iron levels. You can read about possible non-drug and pharmacological treatment options at Helpguide.org.
4. Periodic Limb Movements of Sleep (PLMS). This condition is not easily treatable, but I’m listing it since I’ve discovered it’s much more common than I realized. PLMS causes intermittent movements while asleep, usually in the lower limbs. It can affect the toes, ankles, knees, or hips. The movements may or may not wake the person up; they can be annoying to a bed partner.
How common it is: Studies estimate that 45% of older adults experience PLMS. Many such older adults are otherwise healthy. However, PLMS is also often associated with other sleep problems, such as restless legs and sleep apnea. Experts believe that it’s fairly rare for people to experience clinically significant sleep disturbances solely due to PLMS.
Is it a problem? PLMS can be an issue mainly because it’s associated with other sleep problems. Most people who experience PLMS don’t notice it much, although some do find it bothersome. Only a few studies have attempted to treat isolated PLMS, and it’s not clear that there is a reliable way to treat this. In its 2012 guideline on treating restless leg syndrome and PLMS, the American Academy of Sleep Medicine concluded that there was “insufficient evidence” to recommend pharmacological treatment.
5. Insomnia. Insomnia means having difficulty falling asleep or staying asleep, despite the opportunity to do so (e.g. being in bed), and experiencing decreased daytime function because of this. I consider this the grand-daddy of all sleep problems, because it affects so many people in middle-age and older age.
How common is it: Very common, and it becomes even more common with aging. One study found that 23-24% of older adults reported symptoms of insomnia.
Why it’s a problem: Insomnia has been associated with anxiety, depression, fatigue, worse quality of life, cognitive decline, and a variety of other worse long-term health outcomes.
What to do if you’re concerned: The main thing to do is assess the problem, by tracking sleep and using a sleep journal. And then seek help. For older adults, it is especially important to not simply rely on prescription or non-prescription (e.g. alcohol, over-the-counter pills) substances to help with sleep. That’s because all such substances worsen brain function and increase the risk of cognitive decline. (See “4 Types of Brain-Slowing Medication to Avoid if You’re Worried About Memory” for more details.)
Proven Ways to Treat Insomnia in Older Adults
Insomnia is a very common complaint among family caregivers and older adults. Fortunately, research has shown that it’s possible to treat insomnia effectively, although it does often take a little time and effort.
Why Sedatives Aren’t the Way to Go and Proven Ways to Taper Off Them
Before I go into the recommended treatments, let me say it again: you should only use sedatives as a last resort. That’s because most medications that make people sleepy are bad for brain function, in both the short-term and long-term.
Benzodiazepines such as lorazepam, alprazolam, diazepam, and temazepam (Ativan, Xanax, Valium, and Restoril) are also habit-forming. It can be a lot of work to wean people off these drugs, but research has proven it’s possible.
For instance, in this randomized control study, many older adults who had been on benzodiazepines for sleep (mean duration of use was 19.3 years!) were able to taper off their sleeping pills. 63% were drug-free after 7 weeks. (Yeah!)
Plus, in my own personal experience, it becomes extremely difficult once a person has started to develop a dementia such as Alzheimer’s, because then their behavior and thinking can get a lot worse if they are a little sleep-deprived or anxious. (In the short-term, almost everyone who tapers off of sedatives has to endure a little extra restlessness while the body adapts to being without the drug.) But letting them continue to use their benzodiazepine puts us in a pickle, because it also keeps them from having the best brain function possible, is associated with faster cognitive decline, AND increases fall risk.
I hope you see what I’m getting at. If either you or someone you care for are taking benzodiazepines for sleep or anxiety, and you aren’t dealing with a dementia diagnosis, now is the time to do the work of trying to get off these drugs. (If you are dealing with a dementia diagnosis, you should still ask the doctors for help trying to reduce the use of these drugs, but it will all be harder. It’s still often possible to at least reduce the doses being used.)
The key to successfully stopping sedatives for sleep is to very slowly taper the drug under medical supervision, plus add cognitive-behavioral therapy or other sleep-improving approaches if possible.
For more on this topic, and for a handy (and research-proven) consumer handout that helps older adults stop benzodiazepines, see “How You Can Help Someone Stop Ativan.” This article also addresses the question of whether it’s ever okay for an older person to be on benzodiazepines.
Now, let’s review some proven approaches to improving sleep in older adults.
Proven ways to treat insomnia in older adults:
- Cognitive-behavioral therapy for insomnia (CBT-I). This means special therapy that helps a person avoid negative thought patterns that promote insomnia, along with regular sleep habits, relaxation techniques, and other behavioral techniques that improve sleep. It has a good track record in research, as described in this NPR story. A new study also confirmed that CBT-I also benefits people who have insomnia combined with other medical or psychiatric conditions.
- CBT-I can be done in person, and is also effective when done through online programs. Two online programs with proven clinical efficacy are Sleepio (see here for the study) and SHUTi.
- CBT-I may incorporate several techniques such as stimulus control, and sleep restriction therapy. This Mayo Clinic page has a nice list of specific behavioral therapy components that might be included in CBT-I for insomnia.
- Brief behavioral treatment of insomnia (BBTI). This is a shorter variant of CBT-I; it’s designed to be delivered in 4 weeks. It also has a good track record in research.
- A study also found that BBTI was effective in reducing nighttime urination.
- Mindfulness meditation. A randomized control trial published in April 2015 found that mindfulness meditation was more effective than “sleep hygiene,” to improve the sleep of older adults with a variety of sleep disturbances. Older adults assigned to mindfulness completed a weekly 2-hour, 6-session group-based course.
- Local in-person courses to learn mindfulness are often available; search online to find one near you. They may also be available at certain senior centers.
- An online version of the course used in the study is available here.
- Several smartphone based apps propose to help people with mindfulness. They are reviewed in the scholarly literature here. I personally have used Headspace in the past and liked it.
- Exercise. Exercise is often thought of as a treatment for insomnia, but the evidence seems weaker than for CBT-I. A review article published in 2012 concluded that the effect is modest. A more recent randomized trial comparing CBT-I to tai chi, for insomnia in older adults, found that CBT-I was more effective.
- Although exercise is obviously very important to health, don’t rely on it as the primary way to try to solve sleep problems.
- It’s also possible that exercise may help insomnia, but a fascinating small study suggested that in people with chronic insomnia, it can take a few months for exercise to have an effect on sleep.
Are there any medications or supplements that are safe and effective?
Benzodiazepine drugs and sleeping medications such as zolpidem (brand name Ambien) are definitely risky for older adults, as they dampen brain function and worsen balance. If you or your loved one is depending on such medications to sleep, I recommend you get help tapering off, as described above. Most older adults can learn to sleep without these medications, although it can take a little effort to wean off the drug and learn to get to sleep without them.
Many over-the-counter (OTC) medications that make people sleepy are also a problem, because most of them are “anticholinergic,” which means they interfere with a key neurotransmitter called acetylcholine. A very commonly used anticholinergic is diphenhydramine (brand name Benadryl), a sedating antihistamine that is included in most night-time analgesics, but many prescription medications are anticholinergic as well.
Older adults should be very careful about using anticholinergics often for sleep, or really for anything. That’s because they worsen brain function, and in fact, chronic use of these medications has been associated with developing Alzheimer’s and other dementias. (For more on this, see 7 Common Brain-Slowing Anticholinergic Drugs Older Adults Should Use With Caution.)
Virtually all sedatives are included in the American Geriatrics Society Beers Criteria® for Potentially Inappropriate Medication Use in Older Adults.
So those are the medications to avoid if possible.
Now here are a few medications that seem to be less risky, and are sometimes used:
- Melatonin: Melatonin is a hormone involved in the sleep-wake cycle. A 2007 study found that melatonin improved the sleep of older adults and did not seem to be associated with any withdrawal symptoms. However, in the U.S. melatonin is sold as a poorly-regulated supplement, and studies have found that commercially sold supplements are often of questionable quality and purity. So melatonin may work less reliably here than in Europe.
- Ramelteon: Ramelteon is a synthetic drug that mimics the effect of melatonin. A 2009 study reported that ramelteon did not impair middle-of-the-night balance or memory in older adults. However, its efficacy has been questioned; a 2014 meta-analysis concluded that the clinical effect appeared to be “small.”
- Trazodone: Trazodone is an older weak anti-depressant that is mildly sedating. It has long been used by geriatricians as a “sleeping pill” of choice, as it is not anticholinergic and seems to be less risky than the alternatives. A small 2014 study found that trazodone improved sleep in Alzheimer’s patients.
For a detailed and technical review of sleep medicines in older adults, this article is good: Review of Safety and Efficacy of Sleep Medicines in Older Adults.
And again, if you or your older relative has been bothered by the need to urinate at night, I also want to recommend this BHWA podcast episode: 092- Interview: Addressing Nighttime Urination & Insomnia in Aging.
Now that we’ve covered the top causes of sleep problems in older adults and some proven ways to treat insomnia, I’d love to hear from you.
What sleep problems have you been concerned about? And what’s helped you improve them so far?
For information on evaluating and managing sleep problems in people with Alzheimer’s or other dementias, see this article: How to Manage Sleep Problems in Dementia.
This article was last updated by Dr. K in August 2022.
What about nighttime cramps….toes,feet,legs? Whenever I stretch I develop cramps which require me to exit the bed to apply pressure to the affected area. I’m 74, and have been experiencing cramps for about a year.
BTW, I really enjoy your emails. They are often applicable to me and my spouse who is 77 (soon). The subjects are informative and written in easy to understand non-technical language. You also provide links to allow us to obtain additional insight into the subjects of your writings.
I also very much like the “personal touch” comments. Thank you
Thank you for this detailed and specific feedback re the articles here; it’s nice to know you find the info useful and very helpful to know just what it is that you appreciate!
Nighttime cramps is a great question, as they are indeed common in older adults. For the basics, see this MayoClinic article “Night Leg Cramps.”
Basically, you want to first make sure they aren’t being caused or exacerbated by medications or underlying medical problems. Diuretics are a common medication that can make them worse.
For treatment, a randomized trial published in 2012 found that a 6 week nightly stretching program reduced nighttime cramps. You can read the full article — which includes pictures showing the stretches — for free here.
It used to be common for doctors to prescribe quinine for nighttime cramps, but that’s now quite discouraged because 2-4% of people can have serious side-effects from quinine, including palpitations and bleeding problems. That said, quinine is in tonic water so some people do take 6 oz of tonic water at night for cramps. If you are interested in trying this, I recommend you talk to your doctor first to see if you have any particular medical problems that predispose you to side-effects from quinine.
Another medication that is sometimes recommended for nighttime leg cramps is diphenhydramine (brand name Benadryl) but I of course am STRONGLY against that advice for seniors, because that’s a brain-slowing anticholinergic drug which has been linked to developing dementia.
Good luck, and thank you again for your comment and terrific question.
I’m surprised you don’t mention magnesium for cramping. Many older adults are deficient in magnesium due to medications and diet. I’ve found a good quality magnesium citrate supplement very helpful.
I also love your blog and refer others to it! Thanks!
Susan
Thank you, glad you find the site helpful.
Yes, a few studies suggest magnesium can help with insomnia (see here and here).
However, I would recommend that an older adult check with their doctor before beginning a magnesium supplement. Decreased kidney function (fairly common among seniors and many don’t realize they have it) impairs magnesium excretion, so it seems wise to check on kidney function and magnesium levels before taking a supplement regularly.
Thanks for bringing up this comment.
I found out on a yearly check up that my magnesium level was very low. I am 77. I have Crohns disease and adsorption of some nutrients is an issue. I use to get horrific cramping in my toes, feet and legs. Since I increased my magnesium I rarely get those cramps any longer. Ever so grateful.
I’m a Canadian and wish we had Geriatric General Practitioners My wonderful caring G.P. passed away and I cannot find one that I feel safe with. I’m starting someone new….again.
Hi Linda. I’m glad you found out about your magnesium levels and are able to supplement them.
I’m Canadian too, and there are some family physicians with additional certification in Geriatrics in Canada. They would have done a fellowship in “Care of the Elderly” which is an additional 6 months to a year of training. Many of these physicians work in specialized settings like retirement homes or rehab centres but some of them have family practices as well. You can always ask your family physician for a referral to a Geriatrician if there’s a particular concern like falls, memory or mood changes, pain, complex medications or incontinence.
Best of luck building a strong relationship with your new primary care provider and thanks again for your comments!
A few years ago, when I mentioned to my Chiropractor that I had been having periodic leg cramps at night, he said it sounded like dehydration. I assumed he meant I should be drinking more water in general, so I tried that and it just made me pee more at night, but I began keeping a glass or bottle of water on my night stand. The next time I was awakened with leg cramps (after I tried beating on my leg to no avail), I had the presence of mind to grab the water bottle from my night stand and quickly take a sizeable swallow; the cramp eased immediately! I have had the same result with every episode of nighttime leg cramps since.
That’s interesting. Leg crams are very common, affecting up to 40% of those over 80 at least 3 times a week.
This article is a good review of nighttime leg cramps: https://academic.oup.com/ageing/article/45/6/776/2499229. They list dehydration as a potential contributing factor to leg cramps, but it’s not clear that drinking water can banish the symptoms in the way you describe.
I’m glad it works for you. Other treatments like quinine pills seem to help, but there does seem to be a placebo effect (the person’s belief that the treatment will help actually produces the therapeutic effect). It could be that this effect is helping you too.
Magnesium to the rescue! I had my first foot cramp a few years ago, middle of the night, away from home. Asked my wife if she had any multiitamins as a source of magnesium, and fortunately she did. It was blessedly effective, and have taken larger doses of magnesium as needed when I first notice a cramp.
Many people do swear by magnesium. That said, research has not been able to confirm it works, and a randomized trial published in 2017 was negative:
Effect of Magnesium Oxide Supplementation on Nocturnal Leg Cramps: A Randomized Clinical Trial.
I would recommend that any older adult planning to take frequent magnesium supplements check with their health provider, esp to make sure they don’t have any mild kidney issues that might be affecting magnesium levels.
Magnesium Oxide is the least bioavailable source of Mg. So using that shows an intent to “prove” that a simple mineral supplement can replace patented pharmaceuticals for leg and foot cramps, RLS and many other symptoms. Kidney function of course is important to consider for any prescriptions and supplements.
Thanks for the article. I have insomnia and now leg spasms at night. I have been through a lot of physical issues in my life which might have something to do with it. Worry , anxiety because of age is also bringing on stress.
Interesting as the medication for sleeping and alcohol are on my list of trials. Nothing seems to work as I go to bed and always wake up between 2-3 am and can’t get back to sleep 😴.
I am now trying Magnesium supplement to see if it helps.
Best regards
Gary
Hi Gary and I’m sorry to hear about your leg spasms and insomnia. As Dr. Kernisan points out, insomnia is complex and the approach to managing it can vary depending on which factors are contributing. Leg cramps are a common complaint and again can be related to a number of issues, including medications, dehydration and electrolyte imbalances, and some neurological do=disorders.
Most of the time we recommend some mild exercise (like riding a stationary bike for a few minutes) and stretching the calves before retiring for bed as part of the management plan.
I hope you find some relief and I’m so glad you found the article helpful.
I have had some luck with grating a fresh nutmeg pod, about 1/16 teaspoon or less. That’s not a typo. It increases length of sleep, but is mildly hallucinogenic. I don’t use it every night because of extremely vivid dreams that I remember upon waking.
Doing a quick search in the PubMed database, nutmeg is also called Myristica fragrans, and there have been cases of intoxication and even seizure related to overdose of the spice. The myristica oil does seem to have hallucinogenic properties. I wouldn’t recommend it for anything other than usual household use in baking and seasoning.
I am 80 and for a while had nighttime cramps until I started a glass of water before getting into bed and since doing this I have been fine. Not tea,not coffee just plain water.
Thanks for sharing your tip! Many older individuals avoid drinking fluid before bed, for fear of having to get up and urinate at night, but it may be that you were dehydrated which can contribute to cramps. Stretching and a little bit of exercise before bed can help too. You might enjoy this article, and thanks for leaving a comment!
Our family suffers with leg cramps. The cause for all of us seems to be dehydration and balancing the electrolytes. Too much water can dehydrate as well as not enough. With so many concerned about salt there are many that don’t get enough salt.
Thanks for sharing your story. Some people do seem prone to electrolyte imbalances. They can also be caused by medications, or occasionally certain issues relating to the kidneys. If an older person reports frequent leg cramps, I often do check on their electrolytes.
I used to get occasional leg cramps in bed. (just turned 80) I now eat one banana a day and haven’t had any cramps in years. Supposedly potassium in bananas is good for cramps,
Generally, I think eating fresh fruits and vegetables is an excellent idea, so great if it helped with leg cramps. Some research also suggests that stretching calf muscles before bed can reduce cramps.
I find that most NSAIDs give me leg cramps, especially if I’m taking them frequently. (An occasional ibuprofen doesn’t seem to do this. If I take it full dose through the day, it will however.) Aleve is the worse, but Meloxicam also started giving me Charlie horses after a while.) I don’t see this side effect on the medications warnings though. Any ideas?
Hm, I don’t think that’s a common side-effect of NSAIDs, doesn’t ring any bells for me and I don’t see it in my clinical reference for NSAID side-effects. Everyone is an individual and often medications cause certain specific unusual effects in a very small number of people. If you are consistently experiencing this side-effect, all the more reason to avoid NSAIDs. Good luck!
Dill pickle juice sip some before going to bed or eat q pickle rinse mouth ie teeth.
Works but I have no idea why has to be dill though.
Probably the vinegar. I’ve heard some people swear by drinking tea with a spoonful of apple cider vinegar daily.
I have heard of people using apple cider vinegar for a variety of reasons, many of them related to weight loss. I couldn’t find any scientific data that made me recommend it for anything other than salad dressing or to attract fruit flies (which I can personally recommend on both counts).
I have been drinking a teaspoon of apple cider vinegar in warm water with a little honey every morning for several years . I find it controls my arthritis and unexpectedly – tinnitus. When I don’t take it I notice a marked decline in both.
I’m glad that you found a routine that seems to work for you! I’m not aware of any scientific evidence that would explain the results you’re seeing but it doesn’t sounds as though it’s likely to cause harm.
I am a 69 year old Male. Never an issue with sleep up to two weeks ago. All of a sudden I was sleepless and when I finally dropped off it was for no more than 4 hours a night. Always slept with a sheet and no heavy cover. Been a little chilly but not so bad. Few nights ago I threw a top cover on bed and ever sense slept like a rock. Seems to be a tight window…. if I get a little too warm it wakes me and if too cold can’t sleep hardly at all. Just stumbled on solution.
Thanks for sharing your experience and pointing out that making changes to your environment is often helpful for sleep, and doesn’t involve pills!
Synchronicity! My 79 y.o. sister-in-law can’t sleep much following open heart surgery 18 days ago. She had this surgery (to fix a valve?) 30 years ago the first time and managed to convince her two sons that recovery was going to be a snap. It hasn’t been.
SIL is a lovely creative person, former drama teacher, and self-admittedly neurotic and anxious. Any ideas for what approach to take to help her sleep? Klonopin hasn’t helped and that’s what the surgeon gave her. She sounds weak on the phone and needs lots of reassurance because she’s forgetting things she’s already been told about her condition. I’ll be driving to see her soon, but I’m worried that her busy sons (who have helped her TONS) are not advocating to improve the sleep problem–which seems central to her recovery at this point.
I would not recommend clonazepam (klonopin) as it can increase the risk of falls and hip fracture in older adults, and is very long-acting, thus likely to hang around the next day. You can read more about benzodiazepines here: https://betterhealthwhileaging.net/ags-beers-criteria-medications-older-adults-should-avoid-or-use-with-caution/.
Sleep disruption is common after a stay in hospital and factors like anxiety and post-operative pain, as well as medication changes, could be a part of the picture.
Usually as people return to a previous activity level and routine, sleep improves. In the meantime, I often suggest melatonin at a dose of 3 to 6 mg nightly.
For someone living with anxiety and longer term insomnia, cognitive behavioural therapy for insomnia (CBTi) can be effective and safe.
She’s lucky to have such a caring sister-in-law and I’m sure your visit will be much apreciated!
Here’s a question a reader posted elsewhere on the site, which I will answer here since it’s related to sleep problems:
Q: “What is known or suspected about the relationship between REM Sleep Behavior Disorder and aging?”
REM sleep behavior disorder is not very common, and affects an estimated 0.5% of adults. It’s a condition in which people move physically during REM sleep; usually the body is almost paralyzed during REM (“rapid eye movement”) sleep.
REM sleep behavior disorder has been linked to brain changes, including the type of neurodegenerative changes that lead to Parkinson’s disease and Lewy Body dementia. For more on this condition, including risk factors, see this page from the Mayo Clinic.
Since brain changes and other risk factors for this disease become more common as people age, this is a problem that mainly affects older adults.
Here are some related scholarly articles (available online for free in PubMed Central) on REM sleep behavior disorder:
REM Sleep Behaviour Disorder in Older Individuals: Epidemiology, Pathophysiology, and Management
Best Practice Guide for the Treatment of REM Sleep Behavior Disorder (RBD)
Great article! Thanks for this great overview on sleep problems. I have read recently that lavender essential oil can help people fall asleep. It even has shown benefit for those who have dementia. Any comments on this? Thanks again!
Angela
Yes, lavender oil has been studied for insomnia and some studies suggest it can help. It’s also been used in aromatherapy to treat agitation in dementia patients.
Topical therapy usually has a low risk of side-effects, so it’s certainly something that an older person or family could try, to see if it helps.
For oral therapy (i.e. taking lavender oil capsules), my concern would be that we don’t really know what the short-term and long-term risks might be. Furthermore, in the US, herbal supplements are unregulated and chemical studies have shown that the actual ingredients often don’t match with the claimed composition on the label. So I might be hesitant if one of my older patients wanted to try such an oral therapy.
At my request because of the threat to memory function, my doctor phased me off Restoril and substituted prazosin. Sub-lingual melatonin puts me to sleep, prazosin keeps me asleep. What could long-term effects of this regimen be? (I also take meds for DM2 and depression.)
Prazosin was originally used as a blood pressure medication, because it relaxes blood vessels. It is no longer used often for blood pressure control but is used in the treatment of PTSD and apparently also helps reduce nightmares.
I’m not sure what the long-term side-effects might be, but it’s good for you to consider this question and I recommend you ask your doctor and pharmacist for more information.
From a geriatrics perspective, medications like prazosin can cause or worsen a drop in blood pressure when standing, and this has been associated with falls in older adults. So if you’ve had any concerns about falls, light-headedness, or low blood pressure, then this could be an important side-effect of prazosin to check for.
Thank you Dr. for your very useful and helpful information.
Thank you, I’m glad you find it helpful.
Dear Dr. Kernisan,
Excellent evidence based article.
Really appreciate the efforts you put into your blog.
Keep it going.
Matt
Thank you!
Being able to reposition (for comfort and reduced bedsore risk) is also important to get “good sleep”. Many of our callers (especially Parkinsons) find it impossible to independently reposition (or even get in/out of bed) creating a high risk of injury (and loss of quality sleep) to the spouse/caregiver. Our company FriendlyBeds.com offers special bed equipment for this purpose.
My father who is 61 years of age are facing problems since last 3 months. I can see some patters like :
1) He can sleep for only 3-4 Hrs on every alternate day, but between the alternate days he cannot sleep at all.
2) On every alternate day , he has an urge to go to washroom to urinate ( the frequency is typically is 1 time/hour).
3) He has taken some antibiotics like NEXITO PLUS but at the beginning for a week they work , but now they are not helping.
4) He feels exhausted day by day and facing memory problems.
5) He did not drink nor smoke and has a good overall health, he was sleeping comfortably before last 3 months with no issues. He was sleeping well for about 7-8 hours daily.
If you can please help here, i will really appreciate.
Thanks,
Akash.
If your father was sleeping well until 3 months ago and now has developed all these problems, then I would say he certainly needs a thorough and careful medical evaluation to figure out what might be the cause of these problems.
If he has already seen a doctor, then either you need to ask that doctor more questions or otherwise request further evaluation, or you should go see a different doctor. Regardless it’s important to ask the doctor to explain what they think might be going on, what makes them think this, and what they are planning to do next.
Good luck!
Is he still drinking caffeine? Even decaf or only one cup a day can affect your sleep; that’s true for me and was verified when I found I had the caffeine sensitive gene in the health test from 23 and me
Heya, Thank you so very much. Really appreciate the efforts you put into your blog post. Loved the way you explained in detail. Best wishes & Regards.
I appreciated this article because I do have sleeping problems, including sleep apnea. Thanks for the good tips.
These tips are really great. Hope it gonna works for my sleeping problem. Thanks a lot for sharing such awesome ideas.
I’ve suffered with sleep issues since adolescence. Now 61 they have worsened. I’m thrilled to sleep 3-5hrs almost every other night. And
Then I’m still “aware”.
I also suffer from bipolar disorder, depression, anxiety, PTSD, COPD, weight issues,chronic pain, memory problems, and isolation.
My mother had cancer, then Alzheimer’s (is there such a thing as severe?). I’m a little concerned about where I’m headed.
I’m on an arms-length list of meds and I’m trying to weed them out due to blogs, such as yours, medical posts and publications concerning long term use of antidepressants (40mg paxil and 200mg lamotrigine), from 17 to present. I think I’ve built up a resistance. Is that possible with this sort of medication?
Believe me I could go on. I just wanted to say how much I appreciate your efforts to clear up these hazy issues via the links you share I don’t believe I’m the only one facing this. I’m just one of the few that’s not ashamed to admit it.
Thank you and any information you can share with me will be put to good use.
Thanks for sharing your story. It certainly sounds like you’ve had to cope with way more challenges than most people your age.
It sounds physiologically plausible for people to build up a resistance to certain medications, or for them to stop working as well. In general, we don’t know as much about long-term side-effects as we do short-term side effects.
Your situation is definitely trickier than most. You’ve been on medications for a long time, and you have lots of health diagnoses, which are interacting with each other and perhaps with your medications. It’s virtually always possible to make progress improving one’s health and wellbeing, and it’s usually possible to reduce medications at least somewhat. But the more complicated a person’s medical history and the more medications they take, the more involved is the process of providing help, in sorting through the options regarding treatments, and in attempting reductions in medications.
I think it’s wonderful that you are making this effort to be proactive about your health. I hope you will be able to find some good clinicians to work with you in person, to slowly and carefully explore other options that may be available. Certain types of psychotherapies can help make pain and insomnia more manageable. Developing non-drug ways to manage anxiety and other feelings is also good for brain health.
If you let your prescribing doctors know that you’d like to be on less medication if possible, they may be able to help find ways to do this.
Good luck!
My cousin has been thinking about going to a sleep disorder clinic for a while now. She is wondering if there is anything that she could do in the meantime to lessen the symptoms. I will let her know that exercise is a great way to get in shape and slowly help with sleep.
I had no idea that sleep apnea can cause so many serious problems. In my family, we always made fun of my dad for the funny way he snores, but I think he may have OSA. I should warn my dad that it can cause stroke and heart failure, among the other related health issues you mentioned. Maybe he should be talking to a sleep specialist about all this.
Yes, if you think he might have sleep apnea, I would definitely recommend he get evaluated by a medical professional.
Well, for me it helped listening to nature sounds.
Yes, some people find it helpful to listen the recordings of waves or other forms of nature “white noise.” Such recordings can be found on YouTube and elsewhere.
My mother is suffering from the same problem, washing feet with warm water before sleeping may help
Great Post.
I usually use a sensory weighted blanket to help my self out.
But I think if you solve it naturally, its better.
What do you think ?
According to Pubmed, weighted blankets have not been studied for insomnia in adults. As best I can tell, they’ve mainly been studied for children with autism.
A randomized study published in 2014 found that weighted blankets did not help children with autism sleep longer, or improve behavior.
I would not particularly recommend this approach, given it hasn’t been studied and there’s not much evidence that it’s likely to help.
I complained to a former sleep doc about listing my sleep issue, including sleep apnea, as a psychiatric diagnosis, and her response was that the medical records software program gave her no choice but to designate it that way. And on other medical history forms, I have seen sleep issues listed under the psychiatric category. It galls me big time.
Sounds like an issue related to the diagnosis coding software. I would say, try to not worry about it. Clinicians generally have very little control over the administrative innards of the software they are using.
A good friend of mine has been looking into the different to combat sleep apnea. She has been calling friends and family to find effective ways to do this and called me the other day. I will let her know that exercise is a great way to help as well as a more professional treatment.
A meta-analysis published in 2014 found that exercise is associated with an improvement in sleep apnea symptoms, however it’s pretty modest in comparison with other treatment approaches.
Effects of Exercise Training on Sleep Apnea: A Meta-analysis
The HelpGuide article on sleep apnea that I link to in the article lists treatment options.
Exercise is always good, but for sleep apnea other treatment should be pursued as well.
I fall asleep but wake up after 10-30 minutes and can’t get back to sleep for hours if at all. I can’t find any information on help for this problem.
That sounds like a very frustrating problem. I would encourage you to bring it up with your usual health provider. Generally, the first step is to evaluate for medical problems that might be contributing to this. If it appears to be primary sleep maintenance insomnia, then there are a variety of non-drug techniques that can be used to both reduce the chance that you’ll wake up often, and also help you fall back asleep more easily.
Good luck!
Very interesting article. I’ve been having problems staying asleep. I fall asleep okay, but wake up about after one hour, then again in a couple of hours. I use the bathroom everytime I wake up. Sometimes I get 4 or 5 hours of straight sleep. I feel so fatigued a lot of the time. I’ve also been told I have fibromyalgia. Some nights I have a lot of leg jerks. I recently did an at home sleep study and it came back that I didn’t have sleep apnea. My doctor prescribed temazepam 15mg. before bedtime. I’m trying to decide if I should take it or not. After reading your article I’m really thinking it might be a bad thing to start. I’m 74 years old. I need to get my rest as my hubby has health issues such as dementia and I do need to be alert if he needs me. Any advice would be appreciate.
Sorry you’re having sleep difficulties. Getting good rest is certainly important, especially when one is helping someone with dementia.
I think you are wise to do a little research before starting a sleep medication such as temazepam. It is a benzodiazepine and they are problematic for older adults, plus they are hard to stop.
I would recommend you discuss some of the other insomnia treatment options with your doctor. You could ask about trying an online CBT program for insomnia. Trying to find ways to urinate less during the night might also help.
If a medication is absolutely necessary, I have mentioned a few in the article that tend to be less risky in older adults. Good luck!
Thank you for bringing this up, Bonnie. I am searching the web for the same reason. My mom had this problem, if she awoke during the night she would not be able to sleep again until the next night. Now I am over 60 and having the same problem. Mom and I had/have SEVERE, chronic migraine and I suspect for us this is an aspect of migraine. Doctors have told me that whatever part of the brain swells will yield corresponding symptoms. I wish you the best.
Hi, I was prescribed Clonazepam for extreme sustained insomnia in 2012 during a very stressful period, and continued to use it until August 2017 when I weaned myself off from it – the clonazepam was no longer working and appeared to be inducing insomnia rather than helping – I started sleeping better than I had in years, even having dreams again! Recently, my brother stayed with my husband and I while he suffered through an intense illness. During this time, he consistently needed my assistance during the night – about a week. It’s been 5 weeks since my brother recovered and left, and five weeks since my insomnia returned with a vengeance! I am lucky to get 4 hours of sleep per night, typically waking every two hours. Unfortunately, I have paradoxical reactions to many typical sleep aids, Ive tried Melatonin, 5 HTP, tryptophan, teas, Trazadone (strung me out!) hops, etc! I exercise consistently, I do not eat a late or heavy dinner, coffee is restricted to one cup and an espresso before 10 AM, I keep my bedroom cool and comfortable, I do not drink alcohol to excess, and eat a clean diet. I have established bedtime routines. Several of my siblings have insomnia, as did my paternal grandmother and my father. I am 61, a woman and at my wits end! HELP!
Sorry that your insomnia has recurred. You’ve tried a lot of “sleep hygiene” approaches, which is good but often they aren’t enough.
If you haven’t already tried it, you could look into approaches that address the mental patterns that can reinforce/worsen insomnia. The Headspace meditation app has a whole 30 day series to help people improve their sleep, plus a special session for falling back asleep during the night. Or you could look into one of the CBT-I online programs. Good luck and hang in there, it is definitely good to avoid benzodiazepines if at all possible.
i’m On different kind of medication especially warfarin daily, exforge/ranexza/gabapanten/exzelon and suffering with sleep apnea/cops/2 times opened heart surgeries (cabdg) aortic &mytral valve change with 2 arteries bypasses/bad spinal column& brain mri. My dr prescribed me primedon pills to stop my my essential hand tremor. Would you kindly help/advise me what to do if the primedon pills could help me sleep without any risk. Makes me stop my progressing dementia(forgetful) Thank you doctor and May God you more.
Primidone is considered an effective treatment for essential tremor but is not a known treatment for dementia or memory problems. It does tend to cause sedation and can affect balance.
I would recommend you discuss the likely benefits and risks with your health provider. Good luck!
My problem is I cannot sleep during the day or night for the past three days
I would recommend seeing your health provider soon about this issue.
My 88 year old mother moved to a personal care home 4 weeks ago. She has been having a very difficult time sleeping due to nightmares that seem very, very real to her! They are giving her Temazepam 30 mg and Ativan 1 mg with no effect. She is not sleeping, and is exhausted. The lack of sleep is impacting her daily activities, she cannot even feed herself at times. Suggestions?
,
In geriatrics, we generally don’t recommend using benzodiazepines such as temazepam or lorazepam (brand name Ativan) for sleep issues, because they can affect thinking and falls, and are associated with longer term risks. In your situation, it sounds like these medications are not even helping much in the short term, so I would certainly recommend discussing this with the doctor and asking if another approach can be tried.
You don’t say if she has dementia, but in this article I provide more detail on evaluating the cause of sleep problems and some approaches that have been shown to help in people with dementia. You might find some ideas to discuss w your doctor here:
How to Manage Sleep Problems in Dementia
Good luck!
Thanks, Dr. Kernisan, I had a hard time falling asleep or staying asleep. Unfortunately, it is associated with anxiety, depression, fatigue, worse quality of life, cognitive decline, and a variety of other worse long-term health outcomes. Recently, I replaced my old mattress with a new one that I got from an online mattress store. To my surprise, it helped me sleep better and improved my sleep cycles.
Yes, for some people changing the mattress or sleep surface can help, especially if they were previously experiencing pain or discomfort with the old mattress.
Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment in adults with or without back pain; systematic review of controlled trials
I hear you loud and clear! I have reflux, arthritis and osteoporosis. I also ended up in the hospital a couple of years ago with a lung virus which left me with scarred lungs. No person can help me find a mattress so I have remained in the one I have. There are too many choices out there but no criteria given to follow. I am waking up because I feel the springs. I know I can’t be helped but just airing my frustration all the same. Sorry.
Hi Leslie,
I’m new to your site, and love it. My understanding is that one’s sleep architecture changes as you age — specifically the amount of slow-wave-sleep decreases. Can you talk about the implication of decreased slow-wave-sleep on people as we age? And what can we do to increase slow-wave-sleep? Thanks!
Thanks for your kind words about the site. Yes, sleep architecture does change as one gets older. The exact reasons why are still being sorted out by researchers.
To learn more about this topic and the implications for aging, I recommend Professor Matthew Walker’s book Why We Sleep. He is the head of the Sleep and Neuroimaging Lab at UC Berkeley, and has done research specifically on sleep and aging.
If I remember correctly, the decrease in slow-wave sleep seems to be a big part of the reason why memory and learning get worse with normal aging. They are currently researching ways to counter this usual change in sleep architecture and the related cognitive changes.
Hi doc, just retired. My daily chores, changed from busy mental work from office into more physical work at wirk as already retired. Does this contribute to my difficulty of getting asleep? Thns, lorie
It’s possible that a change in your work schedule or daily activities could affect your sleep. It can also take some time to adjust psychologically to being retired; there are benefits but for some people it’s discombobulating. If you are having difficulty with your sleep, I would recommend bringing this up to your doctor so that you can be evaluated for health issues that might be affecting your sleep.
My father is 74 and suffering from Insomnia. He only sleeps for a hour at a time at night. He is up most of the night. He has a heart condition and is on blood thinners. The doctor prescribed sleeping pills for him. Sorry I do not know which ones. However, they are not working. He complains of itching and achy muscles during the night. One night he complained of stomach cramps. I am starting to think the symptoms are associated with the various medications prescribed by the doctor. He can barely talk, not eating well and his cognitive skills are failing. I was thinking about the weighted blanket but he complains about being hot during the night. I also considered hemp seed oil but read about the side affects with blood thinnners. Our next step is golden milk to see if that will help. My mother and I really feel that it’s time to stop the sleeping pills. Is there anything else that we can do?
Sorry to hear of your father’s sleep difficulties. It sounds like he needs a comprehensive evaluation for his uncomfortable symptoms, such as the itchy, achy muscles, and stomach issues. It’s certainly possible that medication side-effects could be playing a role.
His cognitive issues and difficulty talking also sounds concerning, so I would recommend an evaluation specifically for that as well, possibly with a neurologist.
The sleeping pills might be making his thinking worse. However, most people experience withdrawal symptoms and distress if sleeping pills are suddenly stopped; they usually get rebound insomnia and can also get irritable, anxious, or even more confused. Depending on the type of sleeping pill, they can also experience other withdrawal symptoms. So, you generally don’t want to just stop sleeping pills; instead it’s usually best to talk to the doctor about a safe way to slowly taper the dose down. Good luck!
I am 81 year old widow who slept well when I was working, but after retirement 15 years ago began waking up around 2-3 a.m. and not getting back to sleep. Also, my feet and hands seem to itch when I wake up. I find that time release melatonin works better than anything, although there is still a window when I wake up; however after 20-30 minutes I usually go back to sleep (the time release kicking in?) and sleep for several more hours, sometimes more than I need to sleep. Is this normal? I also have recently been diagnosed with microcolitis and gluten sensitivity, so when I wake up I often need to go to the toilet for loose b.m. as well as urination. I don’t eat gluten anymore, and things have improved, but there is still some inflammation there.
I actually don’t have much experience with time release melatonin, so cannot say whether your experience is common or not. If you feel adequately rested when you wake up, that’s probably what is most important. You may want to ask your usual doctor about the itching when you wake up, especially if it persists, is getting worse, or if you’re experiencing any other symptoms or difficulties related to sleep. good luck!
My problem is that I wake up after about five hours good sleep, need to go to the bathroom, and then find it really hard to get back to sleep. What is the cause of this and how can I change things so that I get to sleep for more of the night? Thanks.
I can’t really say what the cause is, but I think your issue is not uncommon. If there is no medical problem keeping you awake after your bathroom trip, I would guess that either your body feels it’s gotten enough sleep (are you napping during the day?), or that your difficulty falling back asleep might be related to certain behaviors or thoughts. The app Headspace has a package of sleep meditations, including one specifically designed for when you wake up during the night and have difficulty getting back to sleep. You could try something like that and see if it helps.
I would also recommend discussing this type of sleep difficulty with your health provider, as they will be in a position to ask more questions and help you correlate this issue to any other health issues you might be experiencing. Good luck!
It is extremely important to block all light from your sleeping environment. Blackout windows, no cell phone or computer lights, etc.
When you rise to use the bathroom, use a small flashlight for safety and navigating, do not turn on lights.
Resource: Lights Out. TS Wiley
My long established sleep disorder (going to sleep promptly but waking up after two or three hours and being unable to go back to sleep) did not improve through CBT (for six weeks I kept to a sleep deprivation programme, only being allowed to sleep between midnight and 6am). In fact this worsened the effect of my sleep problem because I was unable to properly function during the day. Activities like driving felt unsafe.)
In desperation I tried the Zeez sleep pebble. After two weeks this began to prove effective. I still wake up regularly during the night but am able to go back to sleep. MAGIC.
Interesting. I hadn’t heard of this but I looked it up, it seems to be some kind of small device that emits subtle pulses sensed by the brain. No published research on it or a similar technology that I could find, so I can’t say what the risks are, but they are presumably minimal, compared to all the waves and frequencies we are surrounded by in our wireless-enabled world. I’m glad your sleep has improved.
Hi Jennifer, I have just come across this article and read your comment about the Zeez pebble. I am considering buying one. Has it continued to be helpful for you two years on? Thanks
I truly never sleep, have never slept, & am 55.. i just stay awake for days, up to a week straight.. when it makes me start losing my balance, affects my thoughts, and I know I need sleep, I will break down & take a sleeping pill. I know it has taken a huge toll on my health & appearance but I just seem to be made to not sleep.. if anyone understands & has help, please let me know…
Sorry for your long history of sleeping difficulties. I would recommend seeking out a sleep specialist, they may have additional ideas on how to help you. Good luck!
One thing I’ve found that contributes very significantly to neutralizing insomnia is Yogurt.
That is: homemade yogurt. I have not tried the industrially produced type, as it usually contains much less beneficial bacteria — some brands contain insignificant amounts of beneficial bacteria —, and usually contains all kinds of added chemicals that may disturb your sleep, and may even affect your health in a negative manner.
Homemade yogurt has a very significant calming effect on the digestive system.
Homemade yogurt is a significant contributor of Tryptophan and its absorption by the small intestine due to its liquid form (Tryptophan is an important precursor to melatonin, serotonin, and some other neurotransmitters and biochemicals — https://en.wikipedia.org/wiki/Tryptophan).
Homemade yogurt is a significant contributor to the proper balance of the intestinal flora.
If you suffer from insomnia, try this as an added factor that will contribute to your sleep:
60 to 80 grams of homemade yogurt immediately before going to bed.
If you typically wake up during the night and usually go back to sleep about an hour later, eat another 60 to 80 grams of homemade yogurt immediately before going back to bed.
It works very well, but you must also get rid of whatever factors contribute to your insomnia (e.g., lighting, etc.)
For your information: With today’s industrial process for pasteurizing milk, you do not need to heat it up to a high temperature to kill bad bacteria; they are already dead from the pasteurization process. All you need do is bring its temperature to proper yogurt making temperature. I’ve been using this method for years, and never ran into a problem. If the milk would not be pasteurized, then of course you’d need to heat it up to high temperatures to kill bad bacteria.
You may also want to check out the freeware f.lux software; Google > f.lux
I had not been aware of any research on yogurt and sleep, however when I just took a look, I see that the results of one small study suggest that fermented milk can help with sleep.
For people who tolerate yogurt without digestive distress, presumably there’s little downside to trying this strategy. Based on the available evidence, I would say we don’t know if it’s likely to work in most people, however. It may also depend on one’s genetics and individual microbial gut flora.
I am almost 78 yrs old on christmas day I was punched hard in the head was a bit dizzy for a few days went to my doctor jan 14th as since then havenot been able to et to sleep til 5 or 6 am usually go about 2 am have been on ativan for about 20 some odd years the doctor said probably had a concussion and put me on trizadone 50 mg well it isn’t working wa s awake till almost 9 am this morning and slept till about 12.20 pm. Sometimes in the ast and recent when I have to get up to go to a appointment I dont sleep well but usually when I went to bed around 2am I would sleep 6 or 8 hrs my doctor is away and none of the other doctors at his office will offer suggestions can you offer any suggestiona thankyou in advance Lily
Sorry to hear of these issues and how terrible that you were punched! If you feel you are continuing to have symptoms related to this incident, I would recommend you let your health providers know, so that they can help you determine whether additional evaluation is needed. Sorry if your doctor’s colleagues are not being helpful; unfortunately I cannot offer more advice online, the type of advice you need can only be provided within the context of a doctor-patient encounter. You may want to try requesting an in-person appointment with one of your doctor’s colleagues, if they are unwilling to offer advice by phone or messaging. Good luck!
I have been on benzos for 40 years! Currently on 15 mg of Temazepam. I have suffered profoundly from lack of sleep. It is idiopathic in nature. I was diagnosed by Dr. Peter Hauri, a renowned sleep psychiatrist.
I cannot fall asleep without a Temazepam (I have been on 7 or 8 sleeping pills thorugh the years). I sometimes cannot fall asleep, I sometimes fall asleep but wake after a few hours and cannot sleep again. I sometimes am awake most of the night.
Just very recently, out of the blue, when I take the Temazepam, I am asleep in minutes — something that NEVER happened. A person I know who has written a book on insomnia told me she does not believe the Temazepam is causing me to fall asleep so quickly. In fact she said, I do not believe that is the cause.
So I am very concerned about why this is happening, out of the blue.
Would you have any idea why she feels the sleep is not connected to the Temazepam? Is it possible for me to go off of Temazepam after 40 years. I am now 90 years old. Does he falling asleep so quickly have to do with that fact?
I hope you can shed some light on this. I have tried CBT in the past but it did not work for me. I was never sleepy, just tired all the time. It is still that way.
thanks for your help.
Hm, interesting that suddenly you find you respond differently to the temazepam. Hard to say what might be causing this. Unless you have other worrisome symptoms, you could just do some watchful waiting and see what happens…you might go back to your usual sleep pattern, and if not, then you could consider investigating further. (Although, I don’t really know what would be done unless you are noticing other changes or symptoms. But ask your usual health provider, that’s always best.)
In terms of getting off temazepam at age 90, after taking it for 40 years…well, I think it’s technically possible to reduce the dose or taper off, but it would require some effort and you’d be most likely to find the change tolerable if the medication is decreased very very very slowly.
Otherwise, although studies have shown that it’s possible to treat insomnia non-pharmacologically in older adults, I don’t believe any studies have focused on people your age.
I would recommend discussing your concerns with your usual health provider. You could also see if you can find a sleep specialist with particular experience with people your age. Good luck!
I used Pravastatin for a number of years without a problem with muscle aches, etc. My cardiologist inserted a stent in my heart about six years ago and insisted that I use Crestor as a statin. Within 6 months i started having trouble with my muscle coordination and I could not sleep. I went back to Pravastatin. Most of the side effects from Crestor went away except I was unable to go to sleep. I have used Temazepam, 15 mg, when I was traveling overseas and now find that it is the only drug that seems to work. I have been taking it for the last five years along with one capsule of Unisom when I wake up at night. I am now having memory problems which continue to become more serious. I have talked to National Jewish in Denver without results. No one seems to understand why I have the sleep problem. I have tried cutting the Temazepam capsule, but it is a time release and I tend to loose part of the drug. I would appreciate any help that you can give.
There are many things that can cause sleep problems, and it’s possible that yours are due to more than one factor.
We do know that some forms of brain change that cause memory changes also change sleep patterns, so it’s possible that the two issues are related. You would have to work closely with a health provider to be carefully evaluated for your sleep problem, to see if there’s a cause or contributor that can be treated without medication.
Unfortunately if you are having memory issues, both temazepam and unisom will further slow down your brain and they are likely to make your thinking worse in the short tem. Sometimes to help people taper a benzodiazepine drug like temazepam, we switch to a liquid formulation since that can be tapered down more easily. I don’t think temazepam is available as a liquid however, so you would have to work with a health provider to switch to a similar medication that does come in liquid form, and then slowly taper it down. Good luck!
Hi my name is Sarah, I have a father at home
He is complaining about being tired every morning he is having dinner every night at 7pm and he had nothing to eat after that
His moods are not good and I saw on the chair trying to fall sleep he drinks coffee every mornings and during the day and on Wednesdays and Saturdays he drinks alcohol like 3 glass of wine and maybe 2 bottles of beer what can he do to stop that
And what can he do to reduce that to stop feeling tired every morning I am just worried about him. He is 75 years old what can I do to help him I need help with that
Thanks
Sorry to hear of your father’s difficulties. I would encourage him to see his health providers, to get help evaluating his fatigue and also to get help assessing his alcohol use, which may be playing a role in his sleep and energy issues. It would be good if he’d let you come with him to be a supportive advocate. It would be even better if he can tell the doctor it’s ok to communicate with you, that way you could perhaps have some private conversations with the doctor as well. Good luck!
Thank you so much for your excellent article. It is the most comprehensive article I have read to date on sleep issues in the elderly. My 93-year-old father in law is having great difficulty with falling and staying asleep. He wakes up terrified and is being treated for depression. He cannot sleep at all unless there is someone in the house with him.
Understandably, the doctor will not increase his depression meds or give him any sleep meds. I will be trying some of the things suggested in your article and in the comments.
But, I have three additional questions.
1. he has macular degeneration and cataracts, which nobody will operate on because it will not improve his sight. But, I am wondering if it would be helpful for his sleep issues or if there is any point in buying a sleep lamp and helping him to spend more time outdoors.
2. In the past, he has had thyroid issues. I am wondering if they are back or his medication is out of balance with his body and that his sleep issues are related to this. Again, the doc will not test for this.
3. Can an inability to sleep be related to low levels of the B vitamins contributing to a vitamin D absorption issue? I ask because when I had this issue, I could not stay asleep. This improved within weeks of my levels moving into the normal range with the help of sun exposure and medication.
Sorry to hear of your father-in-law’s sleep difficulties. Especially if he is 93, it’s possible that there are multiple issues contributing to his sleep problems. Aging and changes to the brain can affect sleep.
Many older adults do have a weakening of their circadian system. Extra exposure to light during the day sometimes helps, as does melatonin.
It’s not clear to me why his doctor would refuse to test thyroid function; you may want to ask extra questions about this. If his thyroid studies indicated that he was significantly low or high, it would often be reasonable to consider treatment, after reviewing an older person’s goals of care and also the likelihood that the treatment will be effective.
As for the relationship between vitamins B and D and sleep, I’m not aware of any studies on this. Vitamin B supplements are generally safe, so there is probably not much risk in trying it. Good luck!
Very nice article, Leslie! I am an 81 year old male, without major sleeping problems. Let me mention two things that are very helpful: A small dog snuggled up next to your legs, and very short socks to keep your toes warm.
Excellent ideas, thank you for sharing!
Thanks so much for all your articles, I don’t know how you find the time to produce them but I’m certainly glad you do.
My issue is sleep disturbance due to chronic pain I take paracetamol every night at bed time (about 10 pm) which helps until 3 or 4 am then it’s very difficult to find a position that doesn’t hurt. So I lie there until 6-30 ish and am glad to get out of bed off my back and hips.
I have studied Chronic pain by courses at the local re-hab facilities and tried to put the principles into practice but it’s by no means easy. GP’s are not much help I also have CAD and have had several spinal surgeries mostly successful. Age 83 and still quite active.
Any suggestions?
Thank you, I’m glad you find the articles helpful. I have just shared some suggestions in the comments for someone else who is being woken up by back pain as well. I’m afraid there are no easy solutions. In my own practice, we have sometimes resorted to a very low dose of opiates at night (e.g. 2.5mg of hydrocodone). I would only recommend considering this after trying various other approaches, including comprehensive lifestyle approaches to managing pain. It’s also good to try topical therapies, if possible.
Chronic pain is tough!
Dr. Kernisan:
I’m 69 and have a loy of trouble getting a good night’s sleep because of back pain from a degenerative disc and arthritis in my back. No trouble getting to sleep, but I wake up repeatedly (10+ times a night) from the back pain. I’ve tried several different mattresses, to no avail. I’m fit and slim and exercise a lot. I’ve done PT to try to improve flexibility and strengthen core muscles. Hasn’t helped. My (young) doctor recommends Mobic (meloxicam) to manage the pain, but the side effect risks look pretty severe, especially for someone on long term PPIs to manage a Schatzki’s ring. Thoughts about the meloxicam? Any other thoughts about the back pain and sleep? Thanks! Great blog.
Well, non-steroidal antiinflammatory drugs (NSAIDs) such as meloxicam are risky for older adults, especially when used long-term. So I think you are right to be cautious. But actually, taking a PPI concurrently reduces the risk of NSAIDs causing ulcers.
You may want to keep looking into comprehensive ways to manage pain and sleep. You could try a chronic pain self-management program; they even have some specifically for arthritis.
You could also try seeing a pain specialist, who might have other ideas on how to manage your pain. Good luck!
Your article on sleep has been very affirming. I have been experiencing a new sleep phenomena for me for the past 9 years. As has always been the case , I fall asleep without any problem. Prior to age 60 I slept well for about 7, sometimes 8 hours. Now , no matter what time I go to bed I fall asleep very easily and sleep 5 hours.And then cannot fall asleep again. Absolutely not enough hours for me.
Can you tell me your views on Valerian.( I have tried Melatonin – did not work, Zoplicone and Ativan -have stopped due to fears of dementia materializing) Does it consistently work as a sleep aid ? What dosage is optimal? Has research shown it to be habit forming? And most important – has research shown it could have negative impact on cognition?
I would appreciate hearing from you.Thank you for all the great work you do .
Valerian is an herbal supplement. There is not really good research available on its effectiveness to treat insomnia in older adults, and I don’t think we know what the risks really are either. Last but not least, the production of herbal supplements is not well regulated in the US and so quality is very variable.
If you are having difficulty maintaining sleep throughout the night, I would recommend discussing it with your health provider. I would also recommend learning more about Brief Behavioral Treatment of Insomnia, which is a proven and safe treatment; we discuss it on the podcast (and have related links) here: 092- Interview: Addressing Nighttime Urination & Insomnia in Aging. Good luck!
I just read the article. My father is 95 and recently has been in 5 different places due to health issues from hospital, rehab, home, skilled nursing and assisted living. He goes to bed around 9:30-10pm, is awake at 1, 2, 3 or 4:00 AM wanting to get up. My mother @ 92 is trying to get some sleep. The only solution we find that works is to have the aide get him up and let him sleep in his recliner until 6:30 AM. He can’t exercise much and night lights are used for safety. It is mind boggling as to what else to do. He dozes throughout the day in his recliner. We think the health issues of the last few months have played an important part. We are also noticing confusion. He cannot explain to us why he gets up so early. Any other thoughts?
Sorry to hear about your father, that does sound challenging for everyone involved. Probably his current sleep issues are multifactorial. If he was recently in the hospital and rehab, his sleep cycle was most likely disrupted. He also probably already had a vulnerable brain to begin with, at age 95, and hospitalization can put a lot of stress on a vulnerable aging brain.
You could see if you can work with him to try to get his sleep cycle back on track. If there is any way to get him to doze less during the day, and instead have him move around and get some natural light, that might help. Even if he can’t exercise, can he take some short walks with assistance, and can those be done outside? The trick will be to do this without overlying tiring him, as he’s also probably still recuperating from his health issues and the stress of hospitalization.
You could also ask the doctor about trying melatonin, which seems to help some older adults. Good luck!
Age 58. Female. Lifetime sleep latency insomnia. Doctor at my health clinic started me on 1-1.5 mg clonazepam 14 years ago. it worked. New doctor at my health clinic is taking me off clonazepam because of increased potential for falls and geriatric dementia. So, ok – what next? Even a very very slow taper leaves me sleepless to the extent it is debilitating. Just take a look at the health risks associated with long term sleep deprivation. I had the choice to use gabapentin or mirtazapine to help with sleep. i chose gabapentin because of horrendous looking side effects of the other. Gabapentin does nothing, although I have only titrated up to 200 mg. Should I continue to increase gabapentin, which has its own risk for dependence but apparently not dementia?
You know what helps me to sleep? A hit of weed at night. But you know, nobody talks about that b/c it’s illegal at the federal level, and for this reason there is a paucity of clinical trials. I don’t even dare to talk to me doctor about for fear she’ll think I’m some kind of drug seeker, which I am not, have NEVER taken more than prescribed amount of clonazepam.
Am trying very hard to be a compliant patient, for my own good apparently, but not sleeping is not sustainable.
Sorry to hear of your chronic insomnia. If you haven’t already done so, I would recommend trying some kind of therapy and lifestyle change approach to help you sleep. There are online cognitive-behavioral therapy programs that have been proven to be effective, there is one here.
I wouldn’t frame this as being about a “compliant patient.” In the long run, it’s almost certainly better for your brain if you can learn to sleep without any chronic brain-altering medications. This does take some time and effort, but it will likely be good for your health in many ways. Good luck!
Life style change? I’d love to know what you mean by that. I wonder if people who don’t experience severe chronic insomnia have any idea how many “lifestyle” and other approaches to sleeplessness the average insomniac tries. Limit this, eliminate that, more of this, less of that, if it is in any way connected by anyone to better sleep, the insomniac has tried it. That in itself IS the lifestyle of the sleep deprived. I have done cognitive behavioral therapy online and in person with a psychologist. No lasting change. In the long run, of course it would be better for my brain if I could learn to sleep without brain-altering medications. It would have been great if I hadn’t been sleepless since infancy, throughout childhood, adolescence, young adulthood, through a grueling 30 year career, and middle age too. That’s how long I’ve been sleep deprived. Vitamins, herbs, supplements, behavior and thought modification, every possible sleep hygiene tactic imaginable, unisom, benedryl, gabapentin, doxepin, silenor, mirtazapine, hydroxyzine, sleep center consultation/diagnostics, ambien, trazadone, intense daily exercise, meditation, psych eval, the list goes on. You know which of the above helped? none. Effort? Oh my God. You know what helped? Clonazepam and a hit of cannabis. You know what makes my thinking foggy, my thoughts confused and my irritability through the roof? Not sleeping for days on end. If I could trade 10 years of my life for a few years of restful sleep and days that aren’t filled with sleep deprivation hangovers, I would. My point in all this is that sometimes, with some individuals, you need to weigh risk vs benefit of a med – and in a situation like mine if there is a med, like a benzo, that can give me some years of quality of life NOW, then you need to concentrate on now and not how confused I’m going to be when I’m 90. People like me have been tortured by sleeplessness for a life time, and are further shamed about needing a brain altering drug to get some rest, even denied them for “our own good” – At age 59 I’m pretty well versed in what is and is not for my own good.
Sorry to hear of your long-time insomnia problems. It sounds like you’ve worked very hard on exploring non-drug solutions. If this is the case and nothing has been successful, then yes, it’s reasonable to resort to a medication despite the risks, because you’ve carefully weighed the likely benefit and the risks, AND you’ve already tried a lot of other options.
Dr.Kernisan,
I ma 62 years old and I have been taking Xanax for the last 20 odd years. 0.25 mg was prescribed by my doctor for alleviating anxiety after a brief cardiac illness. Everything was fine till about two year ago when I started suffering from Insomnia. On the advice of my doctor I have tried Clonozepam , eszoplicone etc in combination with Xanax but nothing works . Now I have reverted to ,5 mg of xanax every night. I fall asleep around 3 AM and have fitful sleep for about 4-5 hours. It leaves me craving for sleep the next day and I am afraid to drive. HELP.
Sorry to hear of your situation. Unfortunately, there is no easy solution available. Many older people can taper off benzodiazepines and can learn non-drug ways to treat insomnia, but it takes time and patience and some effort. It also usually requires a helpful clinician.
I would recommend reviewing the related article on stopping benzodiazepines and asking your health provider for help. Good luck!
Hi! I found your information extremely helpful, thank you!
I am 67 and have had insomnia for over ten years. So many sleepness nights and it becomes a kind of torture. Anyway, I , too, am on gabapentin (neronntin) and I feel it helps somewhat, but not much, it still takes 2/3 hours to go to sleep. I have tried everything that there is and nothing works for me. I am worried about the effects of memory loss of gabapentin, and was wondering if you if this is a problem with this drug? Also, I heard that hemp oil might work, is there anything to this claim?
Thank you for your time.
Gabapentin is an anti-seizure medication and slows down brain function to an extent. We don’t know what the exact risks of gabapentin are, but in general, long-term use of any brain-slowing medication is generally not going to be great for an aging brain in the long run. So especially if it isn’t working that well, you may want to look into other ways to address your insomnia.
Have you tried any of cognitive-behavioral therapies? There are programs available online.
I can’t comment on hemp oil, sorry. In general, non pharmacologic approaches are safest in the short-term and long-term. good luck!
I can’t sleep..I never had this prblem.fir 53 yrs of my life. I’m 54 I’m 50lbs overweight ..I cant sleep. I I take 2 bp pills losartan n metoprolol.. I’m very bad out of shape. I joined YMCA. At great reduced rate fir one year. I’m going to gentle yoga today and do aqua aerobics zumba etc ..I’m desperatevto sleep I’ve taken tylenol PM and trazodone. I hate pills. ..I also bought used wii.n games all used. Try play activity games. Help I need ideas.
Sorry to hear of your sleep difficulties. You are much younger than my own patients, so along with the sleep problem causes I list in the article, it’s also possible that certain midlife hormonal changes could be playing a role. I would recommend you let your health provider know of your sleep problems and ask for a thorough evaluation. There are medical problems that can cause or worsen sleep difficulties. Good luck!
My father hardly eat and find it difficult to sleep…I need help
Sorry to hear this. I would recommend having him evaluated by a health provider. For causes of weight loss and not eating, see here: Q&A: What to Do About Unintentional Weight Loss.
My mom is 89. After her third visit to the emergency and subsequent hospital stay in a six month period, we discharged her into Hospice. She has congestive heart failure, lung issues and easily triggered kidney failure.
She is generally frail (90 lbs) and fatigued at all times — sleeping an average of 16 hours each day. Her average MAX wake period is two hours. She transitions from sleep to wake or wake to sleep between 30 to 45 times each day.
Most transitions to wakefulness are followed by a trip to pee. (She is on Lasix). Consequently, she is walking to the bathroom often — increasing her risk of a fall.
She is NOT having a problem going to sleep, but she is waking after short periods. Do you have any suggestions to improve her sleep efficiency?
We administered .25 ml of morphine last night (her first ever dose) to help with some leg/hip pain she has been experiencing. She slept for 12 hours straight, woke up to pee, and slept another two hours, woke up and drank 500 ml of water and went back to sleep.
We have always preferred minimalism with pharmaceuticals, but now that she is under a hospice protocol, we are trying to figure out whether the outwardly more efficient sleep is better than the constant wake cycles for her.
Any thoughts are appreciated.
Thanks for your input.
Hi Dennis. Sorry to hear about your mom’s difficulties and glad to hear that she is in hospice. At this stage of life, sleep efficiency is bound to be affected by the progressive medical conditions that you describe: kidney failure, congestive heart failure, pain, and medications for all of the above, and the pattern you describe may be natural given her situation. It’s unlikely that getting more sleep or longer periods of undisturbed sleep will make a difference to someone like your mom’s comfort level or overall prognosis.
You know your mom best and can work with the hospice team to ensure she is comfortable, if not restful. In terms of the peeing, sometimes a catheter is actually more comfortable if it means fewer trips to the bathrooom.
Thank you, Dr. Kernisan, for your excellent site. Regarding insomnia, there is one factor that, once discovered, helped me enormously with sleep. As we all know, seniors become more and more sensitive to substances like caffeine and other drugs as we age. When I started experiencing insomnia, I knew to stop drinking coffee and tea. However, I did not realize I had become sensitive to many of the supplements – and, in one case – foods I was consuming. For example, I learned that coconut oil and indeed all coconut products – can cause insomnia. As soon as I stopped taking a coconut oil capsule my sleep improved markedly. I subsequently tested by taking a coconut oil capsule in the morning and it had the same effect on my sleep as drinking several cups of coffee. Ingredients in many supplements – particularly those that claim to help increase brain power or memory – became overly stimulating for me after age 60 or so. Even a small bite of chocolate can affect my sleep. Life is much better for me now that I discovered this. If I were an MD and I had a patient complaining of insomnia, the first thing I would do would be to ask them to keep a detailed diary of every single thing they consume over a week. Simply Googling will reveal what products are associated with insomnia in aging adults.
Glad that you were able to figure out a routine that worked for you, Ona! You’re correct that a complete lifestyle review, including diet and habits is very important when managing insomnia in older adults.
Hello
Thank you for all information
ihave my mother is 66 years old she cant sleep just 1 hour and sometimes non she take for heart medication
1-concor 2.5
2-aspren
She make heart operation she have to close small hole in heart and after the operation all this come and i live in iraq so bad medical care and just want her to sleep
Insomnia is common after a stay in hospital where routines are disrupted and medications are often changed. Delirium cam be a part of the picture as well, so getting back into a typical routine as quickly as possible is critical. I usually try to avoid prescribing sleeping pills, and here’s a good website that discusses their dangers and alternative approaches, like cognitive behavioural therapy.
I became my mom’s primary caretaker four years ago. I was so fortunate to discover you at about the same time. Because of your emails and website, we changed doctors twice, removed all her medications but two, and added a few supplements. What we discovered was that her “dementia” and falls were caused by medication, poor nutrition, chronic UTIs, low sodium, hyponatremia and electrolyte imbalance. We also discovered that her beloved can of beer at the end of the day was one major cause of her low sodium. My sister is an NP but it was me who brought all this information to the discussion because of what i learned from you. Instead of being miserably and irresponsibly placed in a nursing home long ago, Mom is 83 and living her best life independently by gardening, going on walks, and helping others because of the geriatric specific information you share. I thank you from the bottom of my heart.
What a wonderful story! Thanks so much for sharing it, and for your extremely kind comments.
Your description of the multiple factors contributing to the falls, and the role of lifestyle habits and medications in the health of older adults is a classic Geriatrics story!
Please give yourself credit for being proactive in looking for information and help, and for turning to a credible source like Better Health While Aging! I’m so glad that your mom is enjoying life and wish your family all the best!
Thank you for your articles. I find them very helpful. I am a 70 year old woman that had insomnia for 28 years (ever since menopause). One of my doctors finally convinced me to try Trazodone. I am sleeping almost every night (except when my PSA flares) for the first time. If someone’s doctor recommends Trazodone, I would encourage them to consider using it.
I’m so glad that you found a routine that works for you.
As a Geriatrician, I have to add a word of caution about sleeping pills in general. If we look at the scientific evidence about using antidepressants like trazodone for insomnia, there is moderate evidence for a small effect of trazodone, when used in the short term. And unfortunately, all antidepressants can increase the risk of falls in older adults.
Whenever I suggest an antidepressant, for sleep or other symptoms, I always have a discussion about the risks and benefits, and other strategies that can help aside from medications.
A way to reduce some of the suffering from difficulties in sleeping.
Back in the 60s and 70s, I was one of the early researchers using EEG and rapid eye movements to study dreams during sleep. I, and pretty much all my colleagues, bought into the idea that a solid block of sleep, generally about 8 hours, was the standard for healthy sleep. The last few years it’s been argued that we’re culturally biased about this.
We’re products of the age of electrical lighting, which changed everything. For almost all of human history, just about everyone went to bed when it got dark, candles were a poor and expensive light source. But you’d see occasional references to “second sleep” in old writings. It was normal to go to bed shortly after dusk but to wake up in the middle of the night for an hour or so, maybe spend the time talking with a partner or doing some simple tasks that didn’t need bright light, then back to sleep. Some have theorized that this was brought about by our evolving on the plains of Africa. You needed a fire all through the night to keep away the predators who could eat you or your friends, so it was great to have a fair size group of people many of whom woke for an hour or so in the middle of the night. They could add fuel to and otherwise keep the fire from going out. More of these folks survived and reproduced, so this trait may have made it into our genes.
When I wake up in the middle of the night now and can’t get right back to sleep, I remember that I may be genetically programmed for this, it’s not a “problem,” it’s “normal,” even if not so useful for simple survival now. I generally do a crossword puzzle, without making the lights too bright. That satisfies my restless mind’s desire to do something, but it has no exciting continuity to it to get me too aroused. Then back to bed and sleep.
If you don’t think you have something terribly wrong with you, causing all sorts of worry and agitation, it’s easier to go back to sleep.
Charles T. Tart, Ph.D., Professor Emeritus, University of California at Davis.
Thanks for sharing that story – you painted such a vivid picture of people sleeping around a fire on a savannah! You raise an excellent point about the natural rhythm of sleep, and the cyclical awakenings that are a part of a night’s rest. I think your suggestion of doing a quiet, dimly lit activity if sleep doesn’t return quickly is reasonable and I have had a few patients tell me they follow a similar practice.
Thanks again for your comment and for following Better Health While Aging.
The anecdotal evidence for magnesium supplements (at the correct dosage) reducing cramps and restless leg syndrome is extensive. It relieved mine and most people will have similar results, so wouldn’t place too much trust in “double blind studies” that are funded by pharmaceutical industry beneficiaries (as so many are, because who else can afford them?)
Of course kidney function is diminished in diabetics and the elderly, and they would have to be more careful about dosage, or rely on diet to increase blood levels, or reduce excretion.
Melatonin is helpful, .5 mg is the maximum that can be absorbed and effects only last about 4 hours. Can reuptake if you wake up and can’t get back to sleep. Benefits enhanced with 500 mg tryptophan about 1/2 hour before sleep.
I have chronic insomnia and I am taking lorazepam and mirtazapine I also have peripheral neuropathy I am tak8ng gabapentib and also suffered from RLS and I usually got to slepp ver late during rye nigh I have to wait until the legs stop moving. I found out that the Benadryl and the mirtazapine ggives thát condition I am using less Benadryl Ian’s no take at night I used for my allergies and I can’t be out of the mirtazapine for now. I understand de problem with the lorazepam and I am working to leave it, but right now the center and psychiatrist hasn’t offered me help to help me calm down my anxiety and they know I haven’t sleep no more than 3 hours at night for more than a year. I have to get out of that place but everything is close for the virus
Sorry to hear about your struggles with restless legs syndrome (RLS). You’re correct that mirtazapine and antihistamines like Benadryl can exacerbate the RLS symptoms for some individuals.
Gabapentin is a medication that can be used for RLS, and it can be a complex disorder to treat, especially in a person who has other issues, like insomnia and anxiety.
Another thing to check with RLS is a person’s iron levels (usually measured as a blood ferritin level). Iron deficiency can be a cause of RLS and replenishing the iron ca help symptoms to resolve.
Hello doctor,
I am lying awake at 4am as I write this.
During the last 7-8 weeks my sleeping problem has worsened and now I wake every night about 3am or 4am or earlier and struggle to sleep again till about 7. I still go to bed usually before midnight.
I lost my job about the same time, but prior to this had sleep problems about one night in three. However what is for significant for me is that I’ve always rested and slept better when off work especially after about a week of adjustment but not now despite going on a 3 week holiday. What also stood out for me was that my bp was high (had not been an issue before) when I was off work and has taken a few weeks to normalise. Yet still I’m sleep deprived.
My doctor is more focussed on my history of anxiety, however I have managed a very stressful job in child protection for ten years and my sleep pattern has greatly changed this last two months.
I feel some physical symptoms need examining before anxiety or loss of my job is preferred as the root cause but my GP has been dismissive.
I notice I have something fleshy in the back of my throat that when I’ve done certain stretching feels like it’s blocking my airway, my stomach is much more tender and I’m noticing I’m experiencing more acid and bloating, my joints are considerably more painful especially around my pelvis, and I’ve notice my little fingers go numb frequently, I have also previously woken very sweaty and feeling physically frozen (about once or twice a week) but ironically thus has happened less during the last 9 months.
As I’ve been out of work for about 2 months I would expect with the reduction in work stress for my sleep to improve but significantly it has worsened. As a consequence my mood and motivation has dropped and some of my self support techniques such as meditation and exercise, reading and learning a new language are a big struggle to do and have dropped off a lot.
I do not use drugs or prescribed drugs but do drink alcohol regularly but only drink more than 4 units about once or twice a week.
How do you think I can get the help I need?
Hi Michael and I’m sorry to hear about your difficulty sleeping. You don’t mention your age, and as a Geriatrician, I work with older adults most of the time. so if you’re in a younger age group, I might not have the expertise to answer your question.
If I were to see an older person with this constellation of symptoms in my office I’m not sure what would come to mind as a cause of all of the issues that you describe. I would want to do a complete physical examination and consider doing bloodwork, like checking thyroid function, complete blood count, and electrolytes, as well as some tests to look for inflammation or signs of a connective tissue disease (like an inflammatory arthritis).
I’m sorry that you’re not feeling heard in your doctor’s office, but it’s not surprising that they’re steering towards changes in mood as bring related to your sleep change. Insomnia with an early morning awakening pattern, reduced concentration, less interest in enjoyable activities, and even physical pain can be associated with depression, which goes hand in hand with anxiety for many people.
You also mention “only” drinking more than 4 drinks “once or twice a week”. For men, we recommend 14 drinks or less per week, and that the units be spread out over the week, rather than having a bit of a “binge” on one or two days. Alcohol consumption can interfere with sleep quality and depress mood, so that might be one lifestyle change to consider.
I would advise someone in your situation to continue to advocate with your family doctor, and I hope your persistence pays off.
After decades spent feeling tired all the time, and yawning all day, I finally submitted myself for a sleep study, fearing it might be sleep apnea. I was diagnosed with what they termed “sleep fragmentation”, frequently being almost awake and not spending enough time in restful sleep. My doctor suggested prescribing a sleep aid. I asked him if there was any danger of taking an OTC aid like Advil PM instead. He thought it should be fine. Since then I have slept much better, feel refreshed, and almost never yawn during the day. In short, I feel great! But reading your article makes me worry about long-term memory effects. I am 60 years old, not overweight, exercise regularly, and eat well. What’s my best option here?
I’m not a sleep expert, but it sounds like your sleep issue is related to an irregular sleep-wake rhythm disorder, where there are periods of sleep and periods of wakefulness, but the sleep periods are never long enough to be truly restorative.
If I was seeing someone with this issue in my clinic, I would suggest trying melatonin, which is a hormone that we all produce, and is involved in circadian rhythm maintenance. A small dose like 0.5 to 10 mg nightly might be helpful in such a situation. Of course it’s also a good idea to look at caffeine consumption, napping patterns, screen and light exposure and other lifestyle factors.
I suffer from osteoarthritis in feet ,knees & back. I have been taking Amytriptaline 10 mg ( Endep ) at night for the last 3 years . It helps me have a good sleep .
Is it safe to continue long term as can’t sleep without it. I’m 76 years old.
Here’s some of my previous advice about taking a medication for sleep.
Amitryptiline is a medication that we prefer to avoid in older adults, due to its anticholinergic properties. It is commonly used at low doses for pain management, but over the longer term, it may contribute to unwanted side effects and may just stop working.
A good website with lots of information about sleep medications is this one, http://www.mysleepwell.ca.
Hi,
I am a 53 year old women and ever since I can remember I have found it difficult to stay awake at night, my eyes fight against me to close this can be embarrassing and awkward for my husband. I fall asleep in the cinema, I can never watch a film?
I normally wake in the morning around 6am, always worked. I have visited my doctor but nothing was advised.
Have you any suggestions?
I’m sorry to hear about your problem, which sounds like it’s annoying to you! It’s hard to say what the cause could be, especially if it seems to be a longstanding pattern for you. There are 2 things that I wonder about when someone tells me they are drowsy during the day.
One is reviewing medications to make sure there aren’t any that could be causing daytime sleepiness, and the other is Obstructive Sleep Apnea. Untreated sleep apnea can cause a lot of sleepiness during the day and can cause other problems like hypertension and heart disease.
It’s reassuring that your doctor felt there were no major problems.
I have been struggling with gerd, suffer from dehydration a lot, dryness, malnutrition, sleep deprivation for 9 months now. I don’t get very much sleep, sometimes not at all. My eyesight is going, can’t see much in front of me. No doctors can help me. I need help. I can’t sleep or eat very well and lots of other things have set in. I get a pain on my right side and don’t know when I need to go urinate. Meds are not helpful because I seem to have trouble breathing and heart rate fluctuates. A doctor did give me levaquin for a kidney infection and then hydroxlyzine to aid sleep, then buspar and paxil and that seemed to mess everything up. I got dried up and couldn’t produce saliva well. I just want help to feel myself again.
I’m sorry to hear about the trouble you’re having. A lot of people describe dryness as a side effect from their medications, and that can be part of an anticholinergic effect. Other anticholinergic side effects can include dry mouth, blurred vision, trouble passing urine and confusion. If I had a patient who was experiencing medication side effects, I would work with the patient and pharmacist to try to reduce the anticholinergic medications and to find alternatives that are more agreeable. Good luck!
What are the risks associated with Hydroxlyzine and memory loss? I was prescribed 25 mg this by my doctor about a year ago and have taken it quite frequently to calm down and turn my mind off before sleep. However, I have found myself waking up a couple times forgetting where I’m at and having to remind myself of names. Is this common? Should I get off this drug immediately?
You don’t mention your age, and in older adults (those over 65), we recommend avoiding this mediation. It has those anticholinergic properties that can cause sedation, constipation, dry mouth and confusion.
Effective treatment for anxiety and insomnia usually involves more than just taking a pill, and I usually advise exploring exercise, mindfulness meditation, and cognitive behavioral therapy.
As always, before stopping a prescription suddenly, it’s a good idea to discuss it with your doctor or pharmacist. Good luck!
Can low testosterone and or low growth hormone levels effect sleep in the elderly?
Most of the data about sleep and testosterone is in middle-aged males, but there does seem to be some association between low testosterone and obstructive sleep apnea. It’s not clear why this relation ship exisits.
I couldn’t find anything recent about growth hormone and sleep, although some older studies (circa 1997) indicate that it seems that older adults have reduced effect of growth hormone releasing hormone (GHRH) on sleep patterns, but supplementing with GHRH didn’t seem to help with improving sleep.
Hi, my grandmother is 93 years old. She can’t sleep at night and this is going on for like 1 week. She does not even sleep at day time. She looks so tired and anxious. She keeps forgetting a lot of things even our names and keeps saying random stuffs now and then. We gave her sedative 3 days ago and that made her sleep well that night. But after its effect has gone,she went back to not sleeping at all. We can’t take her to the hospital because due to covid, they would test her and if she turns positive, they won’t allow us to see her even if something happens. So what should we do now?
I can understand your concerns about going to the hospital right now during COVID, but I am encouraging my patients to get medical help in the hospital if they really need it. Avoiding medical care can lead to bigger problems in the long run. A visit to a family doctor might be another alternative.
A new change in sleep patterns in an older person can be a sign of many things: medication side effect, depression, responsive behaviour of dementia, or a medical illness like an infection, heart condition, pain syndrome, or something else. When there’s a sudden change, it’s vital to get a thorough medical assessment to decide what to do next.
I hope you can get your family member the help that she needs.
My 95 yo father lives with me so I am very involved in his health care. He has just one functioning artery (also partially blocked) and one functioning lung. A hospice nurse visits once a week and monitors his drug use. He uses a walker but keeps walking to a minimum, just from bed to bathroom to chair all in the same room. He’s fallen twice in the past six months, luckily no serious injuries just bruises. He complains of not sleeping well so he was on trazodone for a while but complained it didn’t work. So, two weeks ago he started on temazepam which has definitely helped. He’s very weak and I do believe his heart will give out soon. Should I be concerned at this point about the long term side effects of the temazepam? Or, could getting sleep override those concerns at this point? Thank you.
Thanks for your question, Diana.
I can understand being less concerned about addiction or tolerance (needing higher doses of a medication to get an effect) in an older adult. Even if the goals of care are for a better quality of life though, the use of temazepam or other benzodiazepines could have unpleasant side effects like an increased risk for falls and mental dullness or confusion, as well as daytime drowsiness. I like this website, http://www.mysleepwell.ca, which gives a good outline of the hazards of sleeping pills in older adults.
Often, sleep expectations are unrealistic in older adults, especially if there’s daytime napping and inactivity. Many older adults lie in bed between 9 PM and 8 AM but only require about 6-7 hours of actual sleep. You can learn more in my video about insomnia, here.
In the end, it’s a balance of the person’s goals and tolerance for risk. In any case, after a few weeks, I would consider trying to get off of the benzodiazepine and see if it’s still needed.
Hey, my grandfather is 89 and since last year his behaviour has changed. He gets angry at times over silly things, sometimes speakers things which don’t make any sense, in his own home asks us to take him home, his expressions change while being angry as if he isn’t himself… And this has worsened since last month. He only sleeps for 2 hours at night and keeps on speaking nonsensical things the whole night in his loud voice, doesn’t let us switch off the light sometimes, suddenly wants to sit up straight and wants tea and all kind of weird things…
My grandmother is 81 and it’s getting difficult for her.
All this started way back when he had accident 8 years back and had some minor injury in his lower spine, gradually his sensation in lower half body started to decrease. Sometimes he just can’t feel his legs or lift them to walk and other times he pees or passes stool in clothes.
It was only this till last year but now it’s reached to his brain.
We’ve consulted local doctors but haven’t got any solution yet.
Please HELP.
PLEASE.
It sounds like a very difficult situation for your family!
The symptoms you describe are very complex with the behaviour change, trouble walking and incontinence. It may all be a worsening of chronic conditions, but those symptoms need to be sorted out by a doctor who can see your grandfather in person. If I were seeing someone with those issues I would do a thorough medication review for starters.
You might find this article relevant. It covers what to think about when you see paranoia or other problems with thinking.
I am interested in your article, but i want to volunteer a different perspective and interested in your thoughts. First about me, i am a 67,years adult male, who recently had a nuclear heart test for my check up. The cardiologists was extremely interested in talking to me after he got the results. He ask me how does a 65 year old man have the heart of a 30 year old? It is not genetics as both my mother and father died at 72 of heart disease.. My secret i have exercised my entire life, meaning clear back to age 10. Last 10 years i swim due to a back surgery, but i plan to keep exercising till i am 90 and there are others like me at the gym.
I have been tested for dementia, none. My diabetes was high with a 8.2 a1c, but over the last 4 years i have successfully reduced it to 5.8, which meaning i have now below threshold for being a diabetic. medication was the key along with starting to take a ginger pill daily. I am on Janiva, glimperide, metformin, and Inkovana. By the way my weight is down due to Inkovana. Medication has solved this problem.
My only health issue is a severe, very severe nerve pain to my groin. I go to a specialist for Pain control, i am on lyrica, cymbalta, 2 yes, two opiods, one being a pain patch which is good for 7 days, and the 2nd opiod is for as needed for pain . People look at me like i am crazy for being on 2 opiods because of all of the negative news about these overdoses, but guess what there are thousands of us using it daily as prescribed and it has given my life back to me as the pain was in my right testicle so the pain was excruciating and by the way, there are many people with this same diagnosis.
By now i am sure you are asking so why are you telling me all of this???? The reason is all of my problems have gone away by exercising, UTLIZING MEDICATION AS PRESCRIBED. Medication has given me my life back
Now to the intersting part. My father and grandfather had severe insomnia, i would wake up at 4 oclock in the morning and my father would be reading a book every morning. I started coming down with the same thing at about age 40 and i went to the doctor and he prescribed the best medication in the world which has allowed me to keep my mental health. My father in his mid to late 50’s started having mental health issues and the small bank he had been running declined to the point that a cease and desist had to be issued by FDIC. I talk with the doctor who was on our board and they wanted me to come back and he said the mental health issues were related to his severe insomnia. Ambien had not been invented in the early 80’s.
When i explained these facts to my doctor in 1999 he said Ambien will allow you to sleep. Guess what, i have been on Ambien for 23 years. Even today it allows me to get a good night sleep. I have a Bachelors in Accounting from a top 20 school, my MBA and i am a CPA. I have no signs of any dementia or memory loss, but it also does not run in the family, but by now you are suggesting i would have a memory loss, yet i am getting ready in July to start my 3rd company at age 67.
My point and the common thread here is medication, exercise and using pills as prescribed has improved my life, so much, yet, while perhaps some medications might effects others, you cannot just say that this medication is bad for everyone. Medication has improved both my physical health and my mental health. I think i can be active to age 90-95, but had my mental health not been restored by ambien, i would hate to think where i might have been at this point. By the way, late at night before we discovered where my pain is coming from, i would take a ambien at night, and it would immediately help me with my pain. Of course i could not take it during the day, but ambien during that time frame had a positive side effect reducing my pain. I can tell you my life has been so thoroughly improved due to Ambien, so i wish people would quit making negative comments about Opiods and ambien, again, my life is so much better.
The other reason is you are making it difficult to continue to get ambien and opiods with all of this negative news. What about the people who are benefitting from these drugs-there are thousands like us yet if you take it as prescribed, you will be fine, plus you have to exercise and keep your health on an even keel. Good luck to you.
Thanks for sharing such a detailed account of your experience. Living with chronic pain is not easy and it sounds like you’ve worked very hard to manage your health – well done!
Your experience with opioids and a sedative-hypnotic like zolpidem (ambien) sounds like it’s been positive for you, and I’m glad to hear it. Nonetheless, as a category, sedative-hypnotics can contribute to cognitive impairment, falls, broken bones, motor vehicle collisions and head injuries: https://pubmed.ncbi.nlm.nih.gov/23826304/ It’s also on the Beers list of Potentially Inappropriate Medications for Older Adults.
When we share information about the hazards of some medications in older adults, the purpose is to provide people with the information they need to make an informed decision about what’s right for them. If a person is aware of the risks and feels that the benefits outweigh them, they can make that decision for themselves.
Loving this article. Its rare to see so many questions and comments below an article. Real people questions and experiences and answers by real, caring doctors.
I am a 42yr old, male. i rarely drink and have zero medications. Im in pretty good shape. Have exercised most of my life up until this past year, year half with covid, but starting to get back more often but i am weaker than i used to be. On top of that i am having relationship issues that gives me anxiety and stress. Along with other things like career and finance. Now i realize all of these mentioned problems are very common problems that adds to the problem at hand. So here i am trying to manage it.
I am going thru in what i believe is Sleep Maintenance Imsomnia. I am a chronic ipad user before bed. Sometimes 20mins sometimes 45mins. And during the day i also sit in front of a computer for hours for work and for leisure. I have been doing this for YEARS and YEARS! But sleep was rarely an issue. i would fall asleep at whatever time, and wake up 6 and a half to 7 hrs later. I have stress and anxiety before but it rarely effected my sleep.
That is up until exactly 8 days ago when i went on vacation. Flight time didnt allow me to sleep for 24hrs. I went to bed around 1am, my usual, and woke up at around 5am and wide awake. I feel alert like i just slept 7hr straight. Next day 12am and woke up at 4am. Same thing over the next few days all the way up until today. Its becoming a pattern and i am TERRIFIED of the repercussions.
My question is i have had relationship issues before. I have stress and anxiety before. But i don’t wake up 4 hrs later. I will still get 6-7 hrs no matter what time i fall asleep. I wake up after 6-7hrs.. Why just 4hrs now ?! Is it because i didn’t sleep for 24hrs due to my flight time and it threw everything off ??
In the past 8 days, i don’t have a problem falling asleep. But i wake up 4 hrs later and i am wide awake. Please help me.
As a Geriatrician, I usually help with older adults with sleep issues, rather than those in middle age.
Travel can definitely throw off sleep schedule. It usually takes about 5 days for that to reset, but your experience may be a few days outside of that.
Worrying about sleep is a recipe for insomnia! I would continue to follow your healthy habits, and avoid sleeping pills if you can. The website http://www.mysleepwell.ca for more sleep tips!
My mother is 87 and cannot sleep! It amazes me how long she goes without sleep! Nothing over the counter helps, it almost has a reverse effect and keeps her awake. She is on xarelto for blood clots. She calls me crying because she never sleeps and walks the floors all night! Her doctor gave her trazodone, this does not help. Please help!
Sorry to hear that you mom is struggling with sleep.
It can take some work and effort to iron out sleep problems in older adults, and pills are almost never the answer.
Often people are sleeping more than they realize, so it may be that your mom is getting some sleep after all. Daytime sleeping can be hard to notice too, if people are “nodding off” in front of the TV or when reading. Or taking a nap because they feel exhausted from a poor night’s rest.
Reviewing medicaitons and caffeine intake is a good idea. Xarelto (rivaroxaban) doesn’t seem to be associated with insomnia. Medical conditions that can disrupt sleep include depression, dementia and chronic pain. These are treated differently (not with sleeping pills) and it usually takes a medical professional to help diagnose and treat.
If all of that has been reviewed, then cognitive behavioural therapy for insomnia might be the answer. I made a YouTube video about that, which you can watch here: https://youtu.be/mZgWtBsZvZM. There;s also an excellent website that reviews the hazards of sleeping pills and alternatives: http://www.mysleepwell.ca
I have a question. I sleep for about 7 hours per night, but too much of it is REM and zero of it is deep (N3).
I’ve read that taking the following, about 1/2 hour before bed, could help induce some deep sleep –
Phosphatidylserine 600mg
L-theanine 200mg
Zinc 15mg
L-taurine 1000mg
Magnesium 250mg
Melatonin .5mg
My question is whether it is advisable to take all six of these on the same night? Or how to proceed?
Thank you.
I don’t know enough about those herbal supplements to know if they are safe to be taken all at once, and I wasn’t aware that that particular combination was recommended as a treatment for sleep issues.
It’s difficult to know how much REM sleep or other stages of sleep a person is having without a sleep study in a laboratory. To determine the time spent in the stages of sleep, electroencephalographic activity (EEG), eye movements (ie, electrooculogram [EOG]), and submental electromyographic activity (EMG) are measured.
If you’ve had a sleep study, and the findings are not enough REM sleep, your sleep physician should be able to give you some advice about supplements. I did find this review of supplements for insomnia, here: https://pubmed.ncbi.nlm.nih.gov/20965131/. The overall conclusion is that they’re not very effective.
You mentioned using an “at home” sleep testing kit. Do you have a recommendation for a certain brand or where I could find one online?
Thank You!
At home sleep tests can be used in some people who are being worked up for obstructive sleep apnea, but many require a lab study to get the diagnosis right. Rather than ordering a test device, I would recommend seeing a sleep doctor to make sure it’s right in your particular case. They might even be able to provide one at no cost.
I was wondering about the effectiveness of a “sleep study” where one goes to a strange unfamiliar location, is literally connected throughout their body to electrodes, with long cords around their body, their head is connected to more wrapped electrodes, then asked to try to sleep in a strange bed, not their own and awoken at 5am regardless of amount of sleep…as a means of evaluating sleep issues vs. when I’m in my own comfortable home, surroundings, in my birthday suit, in my very comfortable bed at the right temperature room?
I had such a “sleep study” performed and it was one of the most uncomfortable situations I was asked to put myself in and never would perform such incomprehensible acts to help “find out why I have sleep issues”. Who in God’s green earth can sleep connected to such a mass of wires and probes in a strange location for a few hours then awoken and kicked out?
There has to be a better way to determine why I can’t sleep.
Once my brain wakes and engages, I’m done with any decent sleep. I need to shut off my brain.
Thoughts?
I’m sorry to hear that your sleep study experience was so difficult. There are home sleep studies but these aren’t appropriate for everyone or for every sleep-related question.
I can’t think of a better way to evaluate brain activity, breathing, oxygen levels and behaviour during sleep, given the technology we currently have.
Great website!!! I’m an 81 y o woman and also having sleep problems. But I’d like to put my suggestion for leg cramps to you. 1/2 tsp of mustard makes a leg cramp disappear immediately. Can you tell me why? It used to be so annoying that I kept little mustard packets at my bedside. I rarely have them anymore but if I do, mustard works!! Every time!!
That is the first time I’ve heard about mustard for nocturnal leg cramps! Many nutritional supplements have been looked at for leg cramps including magnesium, sodium, and Vitamins B12, B6 and E. I found a recent review, which you can read here: https://www-ncbi-nlm-nih-gov.libaccess.lib.mcmaster.ca/pmc/articles/PMC4429847/
Quinine may be helpful for nocturnal leg cramps, but the side effects can include heart rhythm changes and lowered platelet counts.
Mustard contains sodium, but not much else in terms of nutrients, so I’m not sure why it would work, but it is unlikely to cause any harm. Thanks for sharing your experience!
Thank you for your very informative emails/website. I will be 67 in 2 weeks and finally realized that I am in fact geriatric!
I have always been a night owl as was my mother, her father and sisters, some cousins, and my son (not my daughter but interesting fewer males than female family members). All of us have tried all sorts of things to change that but none of us found the “cure”! (and I am wondering now if my Mother took sleep medications that caused her dementia.) What I did discover 7 years ago was treatment for iron deficiency stopped the leg cramps I was having and my sleep is better quality. And someone in the comments above mentioned using a blanket helped their leg cramps. About a year ago I started having achey feet when I would get out of bed in the morning and just chalked it up to age/shoes for looks-not-comfort! A couple of months ago I read about cold feet during sleep could interrupt sleep and/or cause aches/cramps. I put a folded, thinnish lap quilt over my feet and voila no more achey feet when I get up in the morning. I hope this really works (and is not just “in my head”) and continues!
Thank you again!
Thanks for sharing your homegrown sleep disturbance solutions! It can take some trial and error to figure these issues out.
You may find the website: http://www.mysleepwell.ca interesting. It covers insomnia, sleeping pills, and cognitive behavioural therapy for insomnia (CBTi).
I am experiencing a lot of stress. My 56 year old son was diagnosed with Parkinson’s Disease when he was 46, 12 years ago. He is now in stage 5 of the illness. I m dealing with. Lot of stress over this. His doctor has projected six months .
I have been on antidepressants for over 40+ years which also affect memory..
I have slowed down a lot in my thinking and doing things and am also less patient and get confused more easily especially where it relates to technical and mechanical things and was never good in that area previously. I pay my bills and am on top of things. I just get frustrated in these two areas. Otherwise my thinking is clear. I just don’t want to take the time to figure out these areas. I also don’t like to watch or listen to the news because it is so depressing. I also don’t talk as much as I did before and am a highly sensitive person and an introvert and continue to write very well.
I am nearly 80 and have insomnia problems. I follow all the advice. I am not taking any significant medication. I go to bed about 10.30 – 11 pm every night and go straight to sleep. I wake at about 1 am to urinate then go straight back to sleep. I then wake a second time any time after 3 am feeling very agitated and anxious and miserable and this stops me getting back to sleep again. I try deep breathing and meditating but the anxiety persists for about 2 hours. So I never feel refreshed and never feel I have had a good night’s sleep. What can I do?
I may sound like a broken record, but this website has great and easy to understand information about sleep and older adults:www.mysleepwell.ca
In the meantime, you mention “following all the advice” so I assume that you are not napping, avoiding caffeine, etc.
For some with persistent sleep problems, a sleep study can provide valuable information. Unrefreshing sleep can be a symptom of obstructive sleep apnea, which is very treatable.
Insomnia fell upon me years ago. I used to not be able to fall asleep until after 2:30 am, sometimes not until dawn. The worst was 11 AM! Then I was put on Ambien (a big mistake!) I got off of it quickly, but it did somewhat normalize my sleep cycle. I was falling asleep after 10:30 pm or so. But the last few years, I’m again having problems falling asleep. I don’t ruminate; I just don’t feel tired. Chronic pain isn’t the cause. Although I wake 1-2 times a night to urinate, I can quickly fall back asleep. Some mornings I awake before my alarm. I’ve already tried CBT-I online. I’ve tried various devices (e.g., HUSO, NLP hypnosis tapes) and too many supplements to list (e.g., liposomal and ER melatonin, THC tincture, magnesium (several forms), herbal blends). If it works, it’s just for a few days. More often than not, I can’t fall asleep (lately it’s gotten worse). I did have apnea and was using a CPAP until late last year (I tried Bleep and couldn’t get it to work without leaking/noise, and just stopped). I’m scheduled for a new sleep study and, if I still have apnea, will hopefully get something that works for me! But I was having these difficulties while on CPAP! I also released 90 lbs since 9/18. Sometimes, I start to fall asleep – occasionally snoring – only to awaken from the noise and then can’t fall back!!! Very frustrating. Any ideas?
It sounds like you’ve done a lot of research and tried a lot of solutions to your sleep problem. I’m sorry you haven’t had a complete success. Your repeat sleep study may provide valuable information.
Some types of sleep problems do require medication, such as REM sleep disorders. And medications do usually help with sleep initiation, but the side effects are often not worth it, or they stop working in time. There’s more info about sleeping pills at http://www.mysleepwell.ca.
You’re probably aware of all of the principles of CBTi, but not going to bed until you’re tired and waking at the same time every day is critical. Maybe doing CBTi in person would be more successful than online?
Best of luck and don’t give up!