As we age, we start to experience changes in our sleeping patterns. These changes typically include feeling tired earlier, waking up early, or becoming lighter sleepers. While these changes are normal, certain changes — such as disturbed sleep and symptoms of insomnia — are not.
Research suggests that up to 43% of older adults have an increased prevalence of sleep issues, including insomnia, restless leg syndrome, REM sleep behavior disorder, sleep-disordered breathing, and even circadian rhythm disturbances. Further, these sleep disturbances and disorders can have harmful effects; they can contribute to cognitive decline, dementia, and depression. They can also increase the risk of serious health issues, including cardiovascular disease, diabetes, obesity, and more.
Below, we’ll explore the changes that take place in our sleep patterns as we age and look into tips and solutions seniors can utilize for a better night’s sleep.
How Aging Affects Sleep
Scientific research on sleep pattern changes indicates that, as we age, our bodies produce lower levels of growth hormone. Growth hormone is naturally released during what’s known as slow-wave sleep (SWS), which is the state of deep sleep that’s integral to growth, memory, and immune function. It’s also the state of sleep that occurs early on, before the REM sleep cycle.
With the growth hormone’s decline, seniors are more likely to experience a decrease in the SWS sleep cycle. This also affects production of the sleep hormone melatonin and the ability to fall into a deep sleep. The result is fragmented sleep, which causes people to wake up more often throughout the night. This is why you’ll often hear older adults refer to themselves as “light sleepers.”
While this internal change in sleep patterns is considered normal — and it doesn’t indicate a medical sleep problem — it’s still something all aging adults should try and mitigate to stay healthy.
Strategies for Better Rest
It’s a myth that we require less sleep as we age. Older adults still need between seven and nine hours of restful sleep each night. Sleep is vital not only for repairing our bodies on a cellular level but also for modulating cardiovascular health. So, while our internal clocks may change as we age, a good night’s sleep is still crucial for our overall health and well-being.
According to the National Institute on Aging, these are some of the best solutions for age-related changes in sleep patterns to ensure more restful nights into your golden years.
Maintain a Regular Sleep Schedule
Maintaining a regular sleep schedule — meaning you go to bed and wake up at the same time every day — is essential for ensuring restful sleep. Keeping a sleep schedule, even while traveling, can allow you to keep your internal clock on the right track. This is what can help you fall asleep quicker, stay asleep throughout the night, and wake up with ease.
Avoid Watching Television and Using Devices Before Bed
While scrolling on your smartphone or watching television before bed may seem like a good way to unwind, it can actually have adverse effects. According to Sleep Foundation, the blue light emitted from our devices has a way of tricking our brains into thinking that it’s still daytime. In turn, this disrupts our natural circadian rhythm and melatonin production, leaving us wide awake. Whenever possible, refrain from using electronic devices for at least 30 minutes before bedtime.
Create a Bedtime Routine
In addition to avoiding screens before bed, it’s also recommended to create a bedtime routine to relax further so you can drift off into a deep sleep. This routine can include anything you find relaxing, such as reading a book, soaking in a warm bath, listening to soothing music, and so on.
Spend Time Outside
Fresh air and sunlight can go a long way in helping to regulate your body’s natural rhythms. These elements remind your body’s internal clock what time it is. Generally speaking, a healthy lifestyle is encouraged in seniors for successful aging, so you may want to use your time spent outdoors to exercise.
Pay Attention to Your Diet
Maintaining a consistent diet of wholesome and nutrient-rich foods is essential for a good night’s sleep. This means filling your plate with lean proteins, fruits, vegetables, and grains. It also means staying away from sugar-laden food and drinks and from consuming too many refined carbohydrates.
While you can still enjoy the foods you love, you’ll want to consume them in moderation. As far as sleep is concerned, be sure to avoid big meals before bedtime and stay away from caffeine later in the day.
Keep Your Bedroom Comfortable
In addition to creating a bedtime routine that aids in restful sleep, it can help to set up your sleep environment for success. This means investing in a mattress and pillows that suit your comfort level as well as ensuring consistent and comfortable temperatures throughout the night.
It’s also a good idea to eliminate as much noise as possible in the bedroom and utilize low lighting or soft lighting. Bright lights can disrupt your melatonin production.
Restful sleep is essential for people of all ages. However, getting restful sleep can become more challenging as we age, so we have to put more effort into maintaining a routine that sets us up for success. By following the tips above, you’ll be able to get the rest your body requires so you can enjoy your waking hours more.
Resource Links
“Sleep in the Elderly” via the National Library of Medicine
“Sleep in Normal Aging” via the National Library of Medicine
“Sleep calibrates atherosclerotic cardiovascular disease” via via the National Library of Medicine
“A Good Night’s Sleep” via the National Institute on Aging
“How Blue Light Affects Sleep” via Sleep Foundation
“Power Nap” via Sleep Foundation