Much of adult life revolves around a work routine: we get up to an alarm, rush to work, arrive back home and time our sleep so we can get up the next day.
When retirement kicks in, there’s the wonderful thought that we can finally go back to the kind of sleep we had as tots. We can go to bed relaxed, no pressure and have a solid eight hours rest before having that leisurely first cup of tea – possibly in bed!
It then comes as a shock when insomnia and broken sleep sets in. So, what’s going on?
According to the US National Institute of Ageing, the physical requirements for sleep don’t change once you’re an adult. Whether you are 22, 42, or 72, we all need between seven and nine hours of sleep per night.
So much for the myth that older people need less rest!
What exactly lies behind sleep disruption is controversial.
One theory is that lack of formal occupation may be a factor. Studies that show long-term unemployment is linked to disturbed sleep have been conducted since the economic depression of the 1980s.
More recently, a 2021 study by Dr David Blanchflower, Professor of economics at Dartmouth College, UK and Dr Alex Bryson, Professor of Quantitative Social Science at University College London, UK examined data from 2.5 million people in the United States whose sleep was tracked from 2006 to 2019.
It confirmed that unemployment is linked to disturbed sleep, especially leading to short sleep periods and poor sleep quality.
Behaviourists may argue that a lack of formal focus leads to anxiety which will lead to sleep disturbance. However, there may also be a physical factor.
A patch of the brain called the suprachiasmatic nucleus (SCN) is linked to controlling circadian rhythms, the 24-hour daily cycles that we experience. Circadian rhythms influence energy levels and appetite.
It is possible that the SCN changes as we age, causing sleep disturbance.
In addition, circadian rhythms are closely linked to light. For seniors living mostly indoors, perhaps in interior bedrooms or with blackout curtains, sleep disturbance may be due to being cut off from natural light patterns.
If you experience poor quality sleep, a first step is to benefit from the science. Researchers are working on chronotherapy, where disorders related to circadian rhythm issues are treated with light therapy, hormones, and other methods.
Some of this, you can do safely at home.
* Routines work: The body learns routines and finds comfort in them. So set a regular bedtime. Plan to wind down an hour beforehand so you go to bed relaxed.
* Sleep hygiene: Make sure you are set up for quality sleep by prepping. Set up your bedroom so it’s clean, quiet and comfortable. There should be no noise from televisions and no distractions from buzzing or blinking phones.
* Get in a morning walk: If sunlight keeps the SCN ticking over, get a daily doze of sunshine. If your health is tricky, a cup of tea in a pleasant place outside will work. If you can, go for a walk. Exercise keeps the body in good working order.
If a week or 10 days of setting up your own chronotherapy doesn’t do it, look for deeper issues.
* Supplements and medication: Medication and supplements can have side effects, including impacting on your sleep. In theory, products come with warning sheets but in practice, these can be super confusing.
As doctors tend to be extremely busy, a sensible first stop is your pharmacist. Pharmacists are knowledgeable professionals and they tend to be very up to date with what’s happening in the scientific world. Take all your medicines and supplements with you, and ask for advice.
* Pain: When moving hurts, or you’re stiff or not moving easily, you become tired. As pain is a signal there is a problem, low level pain also increases stress and anxiety.
If you hurt, talk to your doctor. If it can’t be fixed, ask if there is r some other management system that can help you reduce the impact. Mindfulness and mediation can help reduce the effect of pain. Physiotherapy can also benefit outside of accident recovery, so ask about that too.
* Isolation: Retirement can mean a change in identity and feeling isolated. If you are grieving for your career, sadness will impact on your mental health. Call friends, try to have regular meetings and outings.
The happier you are, the better you will sleep.
Ellen Whyte is a British-registered counsellor and psychotherapist who has a soft spot for cats. She founded an online practice in 2016, and works with clients in 20+ countries. Email ellen.whyte@gmail.com
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