How Does Aging Affect Your Sleep?

As we get older, our health can become a big deal. Not getting enough sleep can add to these health issues, making life less enjoyable for seniors.

It's super crucial to really get how aging affects sleep and health, especially for older folks. Let's dive into how getting older impacts sleep, the usual sleep problems, and some handy tips for seniors to get better sleep.

Why Does Growing Old Affect Sleep?

As people get older, they often experience changes in how well and how long they sleep. What's the reason? Well, your internal clock in the hypothalamus of the brain causes most of these changes.

This clock is made up of about 20,000 cells forming the suprachiasmatic nucleus (SCN). It controls our 24-hour daily cycles called circadian rhythms — when we feel hungry, when we feel sleepy...

As we age, our sleep can be affected by changes in the SCN. If the SCN doesn't work as well, it can mess up our circadian rhythms, making us feel sleepy in the daytime or awake at night.

The SCN gets info from our eyes, and light is a big cue for keeping our circadian rhythms on track. However, research shows that many older people don't get enough daylight exposure, especially those in hospitals, nursing homes, or with Alzheimer’s disease.

Changes in hormone production, like melatonin and cortisol, can also mess with sleep in older adults. As we age, we produce less melatonin, which helps us sleep by keeping our circadian rhythms in check.

Health Conditions and Sleep

Mental and physical health problems can really mess with sleep, especially for older folks. Stuff like depression, anxiety, heart issues, diabetes, and conditions like arthritis that cause pain or discomfort can all throw a wrench in your sleep schedule.

It gets even trickier because lots of older adults have more than one health issue going on. And when you're dealing with multiple conditions, it's more likely you'll struggle with getting enough sleep, having poor sleep quality, or dealing with sleep disorders.

And let's not forget about the meds. Nearly 40% of folks over 65 are taking five or more different medications. But here's the kicker: many of these meds, whether they're over-the-counter or prescription, can mess with your sleep. Plus, when you're taking a bunch of different meds, they can interact in unexpected ways and mess up your sleep even more.

Lifestyle and Sleep

Sleep issues can also happen due to the lifestyle changes. Like, when you retire, your sleep routine might become less consistent because you don't have to wake up for work anymore.

But it's not just retirement. Other big changes, like losing your independence or feeling isolated from friends and family, can crank up the stress and anxiety levels, making it harder to catch some z's.

How Does Aging Affect Sleep?

Yep, aging doesn't hit everyone the same way. Some older folks sail through without much trouble with their sleep, while others find themselves tossing and turning more often, and not getting the quality shut-eye they used to.

Experts have pinpointed a few typical sleep problems that crop up as we get older.

** Shifting sleep schedule:** As we age, our body clock tends to move forward, known as a phase advance. Many older adults feel tired earlier in the day and wake up sooner in the morning.

** Waking up at night:** Older folks often experience changes in their sleep pattern, spending more time in lighter sleep stages and less in deep sleep. This can lead to more frequent awakenings during the night and less restful sleep.

** Longer recovery from changes in sleep schedule:** Aging affects how well our body adapts to sudden shifts in our sleep routine, such as when daylight saving time kicks in or after long flights.

** Daytime napping:** About a quarter of older adults nap during the day, compared to only 8% of younger adults. While short naps might be okay, longer or later naps can mess with nighttime sleep and make it harder to doze off when bedtime rolls around.

Do Older People Need Less Sleep?

Do older folks need less sleep than younger ones? No. Many older adults struggle to get enough shut-eye, which doesn't mean they need less sleep. In reality, adults of all ages should aim for around seven hours of sleep each night.

Common Sleep Issues in Older Adults

Research suggests that 40% to 70% of older adults deal with ongoing sleep problems, and shockingly, about half of these cases might not even be diagnosed! These chronic sleep troubles can really mess with seniors' daily routines and make life less enjoyable. Let's dive into some of the sleep problems that older adults commonly face.

** Pain:** Some older adults can't sleep well because of discomfort and pain, which can create a vicious cycle where lack of sleep leads to more pain. It's crucial to talk with a doctor if the pain is keeping you up at night.

** Nighttime Urination:** Changes in the urinary system and other factors can lead to more frequent nighttime trips to the bathroom, a condition known as nocturia. This can affect up to 80% of older adults, causing more disruptions during sleep.

** Insomnia:** Persistent trouble falling or staying asleep is a major issue for many older adults. While insomnia can stem from various factors, it's treatable with the right approach.

** Daytime Drowsiness:** Around 20% of older adults experience excessive daytime sleepiness, which could signal underlying health problems like sleep apnea, cognitive decline, or heart issues.

** Sleep Apnea:** Obstructive sleep apnea can lead to interruptions in breathing during sleep, typically due to the upper airway collapsing or narrowing. This condition can result in fragmented sleep and lower oxygen levels in the body, leading to headaches, daytime fatigue, and trouble concentrating.

** Restless Legs Syndrome (RLS):** RLS affects 9% to 20% of older people, while periodic limb movement disorder (PLMD) affects 4% to 11%. RLS causes an urge to move the legs while resting or sleeping. PLMD causes involuntary movements in the lower limbs, most commonly in the feet.

** REM Sleep Behavior Disorder (RBD):** This disorder, more common in older individuals, causes people to physically act out their dreams, which is unusual since most folks stay still while dreaming. In some cases, these actions can be aggressive or violent.

5 Sleep Tips for Older Adults

Luckily, studies indicate that older individuals can enhance their sleep quality by adopting certain practices that focus on improving sleep hygiene and establishing routines conducive to restful sleep.

** 1. Stay Active:** Regular exercise is crucial for your overall health. It can help you sleep better and longer.

** 2. Reduce bedroom distractions:** TVs, smartphones, and bright lights can make it more challenging to fall asleep. Move them out of your bedroom to create a conducive sleep environment.

** 3. Watch What You Consume:** Consider cutting back on caffeine, quitting smoking, and having dinner earlier in the evening.

** 4. Stick to a Schedule:** Maintain a consistent sleep schedule by going to bed and waking up at the same time every day. Avoid long or late naps that might interfere with nighttime sleep.

** 5. Develop a Bedtime Routine:** Engage in relaxing activities before bed to wind down. Take a warm bath, read a book, or enjoy some quiet time to prepare for sleep.

Safe Sleeping for Older Adults

Creating a safe sleeping environment is crucial for older adults to minimize the risk of accidents, especially falls, and ensure easy access to assistance when needed. It's suggested to keep a phone nearby with speed dials, install a night light with motion sensors, and well place your charging cords in case of tripping.