What Causes Insomnia?
Insomnia, defined as difficulty falling asleep or staying asleep, is a common issue among older adults and extends beyond everyday fatigue. Research highlights that this disorder increases the risk of developing conditions such as diabetes, hypertension, cognitive decline, and even Alzheimer’s disease.
Physiological Changes with Aging
Aging brings about physical and metabolic changes, such as loss of muscle mass and increased body fat, which contribute to cardiovascular diseases, memory issues, and metabolic alterations. Lifestyle factors, including diet, exercise, alcohol consumption, smoking, and sleep quality, also play a significant role.
Study Findings on Metabolites
A group of specialists analyzed metabolites (small chemical molecules in the body) in older adults with insomnia, cognitive impairment, or both. The results showed that those suffering from insomnia had high levels of acylcarnitines, linked to inflammation, type 2 diabetes, obesity, heart failure, and muscle weakness.
In contrast, patients with cognitive impairment showed low levels of these substances, a change associated with neurodegenerative diseases like Alzheimer’s. Those experiencing both issues combined alterations from both groups, though in opposite directions.
Expert Insights
Dr. Zaira Romero López, head of the Sleep Clinic at the General Hospital of the National Medical Center “La Raza,” explained that common disorders include insomnia, obstructive sleep apnea, REM sleep problems, and sleep paralysis. Early attention is crucial to prevent cardiovascular, metabolic, immunological, and neurological damages like depression, anxiety, or dementia.
Nearly 30% of Mexicans suffer from insomnia, with the figure rising to 50% during the COVID-19 pandemic due to factors like anxiety, stress, depression, and overweight.
Expert Recommendations
Sleep Duration: Adults should aim for 8-9 hours of sleep daily. For older adults, complementing this with naps is recommended as sleep depth decreases over time.
Creating a Conducive Sleep Environment: Dr. Romero López advises removing electronic devices from the bedroom, ensuring proper ventilation and comfortable temperature, minimizing noise and light disturbances. She also suggests avoiding caffeine or sugary drinks in the afternoon, refraining from strenuous exercise two hours before bedtime, and maintaining regular sleep schedules.
Key Questions and Answers
- Q: What causes insomnia in older adults? A: Insomnia in older adults is often due to physiological changes associated with aging, such as loss of muscle mass and increased body fat. Lifestyle factors like diet, exercise, alcohol consumption, smoking, and sleep quality also contribute.
- Q: How does insomnia impact older adults? A: Insomnia increases the risk of developing conditions like diabetes, hypertension, cognitive decline, and Alzheimer’s disease.
- Q: What recommendations do experts provide for managing insomnia? A: Experts recommend sleeping 8-9 hours daily for adults and incorporating naps for older adults due to decreased sleep depth. Creating a conducive sleep environment, avoiding caffeine and exercise close to bedtime, and maintaining regular sleep schedules are also advised.
