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Treatment for pain-related sleep problems may focus on the source of pain, the sleeping difficulty, or both. A combination of relaxation techniques, cognitive behavioral therapy, lifestyle changes, and over-the-counter and prescription medications may help.
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For example, newborns sleep at odd times, and never for very long. Instead of sleeping primarily at night (as most older people do), newborns sleep at seemingly random times throughout the 24-hour day. Their sleep bouts can be very brief (lasting only a few minutes), and seldom last more than 3-4 hours.
Research suggests that daily social interactions can have their own, distinct effects on circadian rhythms (Mistlberger and Skene 2004), and, when parents include their newborns in their daily activities, babies may adapt more rapidly to the 24-hour day (Custodio et al 2007; Lorh et al 1999). One study took continuous measurements of mother-infant activity patterns for four months after birth. Newborns who were active at the same time of day as their mothers were quicker to develop mature circadian rhythms (Wulff and Siegmund 2002).
For example, in one study researchers measured maternal sleep in the last month before childbirth, and once again when babies were 4 weeks old. Sleep loss is already pretty bad during pregnancy, so the question was: How much worse did things get after the baby arrived? And the answer depended on feeding. Mothers who breastfed exclusively were sleeping an average of 21 minutes less at night than they had during late pregnancy. By contrast, mothers who formula-fed were coping with an average nighttime sleep decrease of 62 minutes (Doan et al 2014).
Cheruku SR, Montgomery-Downs HE, Farkas SL, Thoman EB, and Lammi-Keefe CJ. 2002. Higher maternal plasma docosahexaenoic acid during pregnancy is associated with more mature neonatal sleep-state patterning. Am J Clin Nutr 76:608-13.
As we age, we often experience normal changes in our sleeping patterns, such as becoming sleepy earlier, waking up earlier, or experiencing less deep sleep. However, disturbed sleep, waking up tired every day, and other symptoms of insomnia are not a normal part of aging. Sleep is just as important to your physical and emotional health as it was when you were younger.
Limit sleep aids and sleeping pills. Many sleep aids have side effects and are not meant for long-term use. Sleeping pills don't address the causes of insomnia and can even make it worse in the long run.
While sleeping pills and sleep aids can be effective when used sparingly for short-term situations, such as recovery from a medical procedure, they won't cure your insomnia. In fact, they can actually make insomnia worse in the long term.
A comprehensive study from the National Institute on Alcohol Abuse and Alcoholism shows that alcohol consumption among older adults, especially women, is on the rise. The researchers also found evidence that certain brain regions show signs of premature aging in alcohol-dependent men and women. In addition, heavy drinking for extended periods of time in older adults may contribute to poor heart health, as shown in this 2016 study. These studies suggest that stopping or limiting the use of alcohol could improve heart health and prevent the accelerated aging seen with heavy alcohol use.
In addition to being cautious with alcohol, older adults and their caregivers should be aware of other substances that can be misused or abused. Because older adults are commonly prescribed opioids for pain and benzodiazepines for anxiety or trouble sleeping, they may be at risk for misuse and dependence on these substances. One study of adults age 50 and older showed that misuse of prescription opioids or benzodiazepines is associated with thoughts of suicide.
Insomnia is the most common sleep problem in adults age 60 and older. People with this condition have trouble falling asleep and staying asleep. Insomnia can last for days, months, and even years. Having trouble sleeping can mean you:
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