Everyone has their own sleep patterns but one thing I hear over and over from older people is that they wake up several times at night. Some can’t sleep at all and have insomnia. Others are light sleepers and wake up whenever they hear a sound. In my case, I go to sleep and wake up at the same time but wake up several times to what I call “endless nights.”
Is it really only 3 am?
When I go to bed, I will usually start snoozing soon afterward. But around 3 or 4 am something wakes me up. I have blackout curtains on the windows that block out the light, but I leave a small slit open because I want to know when it’s morning. It’s blacker than pitch outside and the night feels like it will never end.
I usually fall back asleep but may wake up again while it’s still dark and wonder what time it is. I ask myself, “Why am I’m so eager to get up?” “Will sleeping a solid 8 hours be a waste of my time left on Earth?”
Doggie interruptus
My late chihuahua, who I used to sleep with, sometimes woke me up “meowing” to go out. I couldn’t let her out in the yard at night by herself because there were coyotes and other creatures that could get over the fence. That meant I had to get up, put on my glasses and slippers and stand in the cold until she came back in.
I would sometimes suck on a Rescue Remedy Pastille which usually sent me back to dreamland again. It’s a homeopathic formula that will relax you if you’re stressed out, hence the “rescue.” It’s also much better than getting hooked on sleep aids.
Roommate rumbles
My roommate has a bizarre sleep schedule. She goes to bed around 6 pm and wakes up almost every hour to pee. Then, she watches TV all night. Our house is mostly soundproof but I can sometimes hear her banging around in the kitchen and turning on the microwave.
There are many reasons why older people wake up at night
Being anxious is a big one. If you’re stressed-out chances are, you’ll start dreaming about it, and it will wake you up. It’s always a good idea to turn off your electronics and TV for at least one hour before you go to bed. If you can, make your bedroom an electronics-free zone.
You get cold or hot or both when you sleep
Women who have reached menopause and some older men experience temperature changes in their bodies. This can change throughout the night and wake you up. Keep your home thermostat at an even temperature where you feel the most comfortable or open up a window. This may be a challenge if you sleep with a partner who has a different body temperature tolerance than you.
Your bladder calls you to the commode
It’s important to stay hydrated when you’re older but you may need to ease up on drinking liquid close to bedtime. You should also stay away from sugary treats, especially if you have diabetes as the sugar makes you thirsty and may cause you to drink more. Too much alcohol can also cause you to have to pee frequently as well as disrupt your sleep patterns.
Achy bones and sleepy limbs keep you tossing and turning
It’s almost inevitable that arthritis will set in as you age and cause aches and pains when you sleep, especially if you lie in one position too long. Regular exercise during the day for at least 30 minutes, will keep your legs and other parts of your body from feeling stiff at night.
Lying in a position with your arms raised too high can make them start to tingle and feel uncomfortable. If you have arthritis or circulation issues, it helps to put a flat pillow between your legs and set another beside you so you can rest your arm on it.
That gassy feeling
As we get older our digestion slows down and gas may become an embarrassing issue. It’s hard to go to sleep when you’re bloated and are afraid to blast your sleeping partner. If you can, it may be worth it to do a blood test to find out what foods cause you indigestion as each of us is different.
Generally, if you stick to protein and non-cruciferous vegetables for dinner, you’ll have a better chance of making it through the night without honking your horn.
Chatty Cathy is talking in your head
This is similar to having anxiety. You have so many things to do that you go over and over them in your mind before you go to sleep. It may help to make a to-do list before you go to bed, so you don’t have to think about it. About an hour before going to bed pick up an uplifting book to read or listen to your favorite soothing music before turning in. A long bath or shower before bed is also relaxing.
What wakes you up at night and what do you do to get into sleep mode? Please leave a comment below.
Rebecca, Yes to almost all of these — especially anxiety and a small dog with challenging night time habits!
We love our doggies, Laurie but sometimes it’s almost like having babies. LOL
I am lucky – one of my talents/skills is that I am a heavy, long-term sleeper! My family believes I would sleep through a hurricane, tornado or bomb. I do, now that I am older, usually get up to pee, but most nights can go back to sleep quickly. My hub, on the other hand, is a different story…
You’re lucky, Meryl. Sorry, your husband is the opposite. But, glad you can sleep through his restlessness.
Every single reason you list applies to me. Every one of them!
Glad you can relate, Carol.
Except for the puppy, you described me. The only difference is that I usually wake up automatically around 4:30 and then get up. My husband is a chef and for years he had to be in work at 6 am, so I’d get up before him to make coffee. Morning coffee together is a ritual that we enjoy. So if it has to be at 4:30 in the morning, then it has to be.
THat’s nice that you do that for him, Jennifer. I imagine you stay awake if you have coffee, though. Early morning is a good time to get things done.