Another mystery of aging - lack of sleep

I am always interested in solving the mysteries of aging. Last week I tried to get a handle on the "mystery of migrating pain." This week I am determined to do the same with another mystery: Why can't I -- a relatively healthy, clean-living man on the shady side of 50 -- get a decent night's sleep?

I am on the case. Last night, in fact, this hard-working columnist was busy researching this very topic, tossing and turning all night long. A survey of guys and gals on the same aging journey as mine have the same perplexing question: What happened to our ability to catch some quality zzzzs?

If you are over 65, half of you, according to studies, will know exactly what I am talking about. And, by the way, it's a total myth that as we age, we need less sleep.

More scientific research has been done than mine on the subject. And much of it has been focused on those hormones that keep playing hide and seek with us as we get older.

A study reported in 2001 in the Journal of Clinical Endocrinology and Metabolism found that middle-aged men were vulnerable to sleep disturbances during periods of stress. This isn't because middle-aged men are more neurotic or even more conscientious. It turns out it's because aging men have a greater vulnerability to stress hormones.

So we can't just blame our sleep-impaired nights to the increased burdens we have as we age, such as what to do about our sagging body parts. This study showed that that middle-agers spent less time in "slow-wave" sleep, less than the 75 percent of sleep time we need to stay healthy and happy. When we spend less time slow-waving, we are more prone to depression. This seems to explain why there is a well-established correlation between depression, insomnia and middle-age.

Here is another "mystery of aging": Remember when you could drink a triple latte and then fall immediately to sleep? If you are like me, drinking a decaf coffee after 3 o'clock in the afternoon will result in scrubbing the grout in your bathtub all night long. Caffeine does elevate the production of stress hormones to which we are more sensitive as we age.

Losing deep, slow-wave sleep can have serious consequences. Studies have shown that, among other things, insomnia can increase our risk of heart disease. Our hearts need the break sleep can give them.

Memory loss also is a possible consequence of chronically impaired sleep. So what do we do about this lack of sleep?

Developing better "sleep hygiene" is the standard advice. We're talking here about common sense suggestions like: avoid alcohol, caffeine or cigarettes near bedtime; don't drink too much of anything late at night (the urge to urinate is a real bummer when it comes to a restful night's sleep), don't watch television or even get in the habit of reading while in bed (dedicate the bed to sleep or that other activity that, when practiced, could relax you for a good night's sleep).

One of the best suggestions I know of is something your mother probably told you. Go to bed at the same time every night and get up at the same time every morning. Start with a more restricted time frame, then increase the rack time gradually until you find a sleep span that allows you a restful night's sleep. And no cheating with a nap during the day.

Sweet dreams!

Dr. Michael O.L. Seabaugh is a Cape Girardeau native who is a licensed clinical psychologist with over 20 years experience helping individuals and couples with their emotional and relationship issues. He has a private practice in Santa Barbara and Santa Monica, Calif. Contact him at mseabaugh@semissourian.com.