There is general agreement that there are a FOUR important things we need to get right on a daily basis to feel our best.
These include eating a well balanced diet, exercising regularly, socializing and getting enough sleep.
In this article, we focus on why sleep may be difficult for people with Alzheimer's disease and other dementias, how much sleep we need and tips on how to get a good night's sleep.
How much sleep do we need? Sleep is essential for the well-being of the brain.
One of the major functions of sleep is to allow the brain to recover and repair itself.
During deep sleep, the cortex (the part of the brain responsible for thought memory, language etc) disengages from the senses and goes into recovery mode.
The more of your brain you use during the day, the more of it that needs to recover and, consequently, the more sleep you need.
How much sleep we need isn't an exact science.
It's hugely variable depending on age, sex and genes.
Experts would probably argue that adults need between seven and nine hours sleep each night and that this reduces to about five or six hours as we age.
The key to knowing whether or not you've had enough sleep is whether or not you feel refreshed in the morning and able to function for the day.
Why do people with dementia commonly have sleep problems? As we get older, it's common for us to need less sleep and to have problems sleeping.
Having Alzheimer's disease and other dementias seems to make this worse.
Scientists don't completely understand why this is the case but it's likely to be a result of the way the brain is changing.
Dementia often seems to reverse a person's sleep-wake cycle, causing you to feel drowsy during the day and restless at night.
This usually gets worse as the condition progresses.
There might be a number of other things that are disrupting your sleep too.
These include: • Not enough daytime activity • Medications you might be taking • Other illnesses you may have, such as diabetes • Pain and infections which cause you to go to the toilet at night • Snoring and a condition called sleep apnoea (an abnormal breathing pattern in which people briefly stop breathing many times a night).
• Depression which tends to cause people to wake early and have trouble getting back to sleep.
In the first instance, it's best to chat to your doctor about these possibilities.
You may find that some small changes could result in a better night's sleep.
In some situations, your doctor may consider offering you a medication to help you sleep.
Usually these are just used for a short time to help establish a better sleep cycle because they can cause some unwanted effects such as increased confusion.
Top tips for a good night's sleep There are many things you can do to help you get a good night's sleep but here are six top tips to get you started: 1.
Establish a bedtime.
Establishing a good routine by going to bed at the same time each night and getting up at the same time each morning, according to experts, is vitally important in optimizing sleep.
This will help you to feel refreshed and energised for the day ahead.
2.
Avoid daytime napping.
If you must nap, do it in the early afternoon for a maximum of 20 minutes.
To stop yourself falling asleep too early in the evening, do something mildly stimulating such as tidying a room.
3.
Watch what you eat and drink.
Certain beverages and foods are a no-no before going to bed.
These include sweet and spicy foods, caffeine and alcohol which not only can stop you from sleeping but can cause you to wake in the night.
Also avoid eating or drinking too much before bedtime so that you don't feel uncomfortable and don't need to go to the toilet in the night.
4.
Seek bright light.
During the daytime people with Alzheimer's disease and other dementias should be exposed to as much bright light as possible.
The best source of bright light is natural daylight but there are also special lamps that provide the right type of bright light (called blue spectrum light).
Bright light helps to release hormones and other chemicals that help us stay awake and alert in the daytime.
5.
Be active! Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep.
Timing is important, though.
If you exercise too close to bedtime, you might be too energized to fall asleep so it's best to exercise earlier in the day.
6.
Create a sleep-friendly bedroom.
Create a room that's ideal for sleeping by making it cool, dark and quiet.
Also make sure you have a comfortable mattress and pillow.
Sleeping alone also helps you to get a good night's sleep.
These include eating a well balanced diet, exercising regularly, socializing and getting enough sleep.
In this article, we focus on why sleep may be difficult for people with Alzheimer's disease and other dementias, how much sleep we need and tips on how to get a good night's sleep.
How much sleep do we need? Sleep is essential for the well-being of the brain.
One of the major functions of sleep is to allow the brain to recover and repair itself.
During deep sleep, the cortex (the part of the brain responsible for thought memory, language etc) disengages from the senses and goes into recovery mode.
The more of your brain you use during the day, the more of it that needs to recover and, consequently, the more sleep you need.
How much sleep we need isn't an exact science.
It's hugely variable depending on age, sex and genes.
Experts would probably argue that adults need between seven and nine hours sleep each night and that this reduces to about five or six hours as we age.
The key to knowing whether or not you've had enough sleep is whether or not you feel refreshed in the morning and able to function for the day.
Why do people with dementia commonly have sleep problems? As we get older, it's common for us to need less sleep and to have problems sleeping.
Having Alzheimer's disease and other dementias seems to make this worse.
Scientists don't completely understand why this is the case but it's likely to be a result of the way the brain is changing.
Dementia often seems to reverse a person's sleep-wake cycle, causing you to feel drowsy during the day and restless at night.
This usually gets worse as the condition progresses.
There might be a number of other things that are disrupting your sleep too.
These include: • Not enough daytime activity • Medications you might be taking • Other illnesses you may have, such as diabetes • Pain and infections which cause you to go to the toilet at night • Snoring and a condition called sleep apnoea (an abnormal breathing pattern in which people briefly stop breathing many times a night).
• Depression which tends to cause people to wake early and have trouble getting back to sleep.
In the first instance, it's best to chat to your doctor about these possibilities.
You may find that some small changes could result in a better night's sleep.
In some situations, your doctor may consider offering you a medication to help you sleep.
Usually these are just used for a short time to help establish a better sleep cycle because they can cause some unwanted effects such as increased confusion.
Top tips for a good night's sleep There are many things you can do to help you get a good night's sleep but here are six top tips to get you started: 1.
Establish a bedtime.
Establishing a good routine by going to bed at the same time each night and getting up at the same time each morning, according to experts, is vitally important in optimizing sleep.
This will help you to feel refreshed and energised for the day ahead.
2.
Avoid daytime napping.
If you must nap, do it in the early afternoon for a maximum of 20 minutes.
To stop yourself falling asleep too early in the evening, do something mildly stimulating such as tidying a room.
3.
Watch what you eat and drink.
Certain beverages and foods are a no-no before going to bed.
These include sweet and spicy foods, caffeine and alcohol which not only can stop you from sleeping but can cause you to wake in the night.
Also avoid eating or drinking too much before bedtime so that you don't feel uncomfortable and don't need to go to the toilet in the night.
4.
Seek bright light.
During the daytime people with Alzheimer's disease and other dementias should be exposed to as much bright light as possible.
The best source of bright light is natural daylight but there are also special lamps that provide the right type of bright light (called blue spectrum light).
Bright light helps to release hormones and other chemicals that help us stay awake and alert in the daytime.
5.
Be active! Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep.
Timing is important, though.
If you exercise too close to bedtime, you might be too energized to fall asleep so it's best to exercise earlier in the day.
6.
Create a sleep-friendly bedroom.
Create a room that's ideal for sleeping by making it cool, dark and quiet.
Also make sure you have a comfortable mattress and pillow.
Sleeping alone also helps you to get a good night's sleep.
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