Ever wondered why as you’ve gotten older, you seem to have a different sleep pattern than when you were younger? Sometimes, we tend not to notice as it happens over such a long, gradual period but the changes are definitely there. Let's explore how aging affects our sleep and what we can do about it.
Changes in Sleep Patterns
Most adults generally need around 7 to 9 hours of sleep each night. But for older individuals, that sleep isn't always occurring at night. Did you know that approximately 4 in 10 seniors take at least one 30 minute nap during the day? And for those over 80, naps for more than an hour are quite common. At night, it's not unusual for older individuals to take longer to fall asleep. About 1 in 3 older women and 1 in 6 older men experience this. Additionally, aging often brings lighter sleep, with more frequent awakenings and less time spent in deep, restorative sleep.
Why Sleep Changes with Age
Blame it on the body clock. As we age, our internal clock shifts, causing the release of sleep hormones to occur earlier in the day. This might lead some older adults to feel sleepy earlier in the evening and wake up in the wee hours of the morning. Melatonin, the hormone that regulates sleep, decreases with age, making it harder to fall asleep. Other factors like menopause related hot flashes or the need for night time bathroom trips can also disrupt sleep. Plus, retirement often means more opportunities for daytime napping, which can reduce night time sleep needs.
Common Sleep Issues for Seniors
Sleep problems become more prevalent as we age. Conditions like sleep apnea or periodic limb movement disorder affect at least 1 in 4 older individuals, often disturbing the sleep of their bed partners too. Insomnia is another common issue, affecting 4 in 10 seniors, with about 1 in 10 experiencing persistent insomnia. Spending too much time in bed can worsen these problems, leading to prolonged wakefulness during the night. Many health conditions prevalent in older adults can interfere with sleep. Arthritis, osteoporosis, Parkinson's, and heart or lung diseases can all make it harder to get comfortable and stay asleep. Medications used to treat these conditions may also disrupt sleep patterns. Mental health issues like anxiety and depression can further complicate matters, as can dementia or Alzheimer's disease.
Improving Sleep in Later Years
Thankfully, there are steps we can take to improve sleep quality as we age. Establishing a consistent sleep schedule, with regular bedtimes and wake-up times, is crucial. Limiting time in bed to only what's necessary for sleep can also help strengthen our body's sleep-wake rhythm. Sun exposure during the day and exercise can further support healthy sleep habits. And while naps can be beneficial, especially for energy levels, they should be timed carefully to avoid interfering with night time sleep. Of course, all the practical tips we’ve given in our other blogs certainly still apply as you age also.
- Keep your bedroom technology free
- Avoid caffeine and alcohol after lunchtime
- Use dull, warm lighting
- Have a consistent wind down routine
When to Seek Help
Persistent sleep issues shouldn't be brushed aside as a normal part of aging. If poor sleep affects your daytime functioning or if your partner notices irregular breathing during sleep, it's time to consult a doctor. Effective treatments are available for many sleep disorders, from sleep apnea to insomnia. A doctor can diagnose the problem and recommend appropriate interventions, which may include lifestyle changes, therapy, or medications.
As we age, our sleep needs and patterns change, but that doesn't mean we have to resign ourselves to restless nights. By understanding how aging affects sleep and taking proactive steps to promote healthy sleep habits, we can enjoy better rest and improved overall wellbeing in our later years.