Changes in our sleep patterns are a normal and common part of aging, but there are things you can do if you begin having trouble getting a good night’s sleep. Although sleep problems can increase with age due to medical issues and changing circadian clocks, age alone does not cause sleep problems. As HealthGuide.org puts it, “Poor sleep habits, untreated sleep disorders, medications, or medical problems can contribute to sleeplessness.” Gaining a clear understanding of how your body is changing and using tried and true ways to respond to those shifts can do a lot to help you get a better night’s sleep. (Talking to your doctor is a great place to start.)
What Changes
Contrary to popular myth, sleep problems are not an inevitable part of the aging process. Yet our bodies do change with time, and sleep researchers have discovered that many alterations also occur in sleep patterns throughout one’s life. Time spent asleep, preferred bedtime and wake times, and depth and quality of sleep – all are influenced by age, according to sleep researchers at Harvard Medical School. The Northwest Geriatric Education Center notes that age-related sleep changes are apparently independent of medical and psychiatric illnesses, and they are not necessarily an indication of sleep disorders.The most common sleep changes seen in older adults include:
- Increased time in bed
- Decreased total sleep time
- Reduced deep sleep
- Increased nighttime wakefulness
- Increased fragmentation of sleep by periods of wakefulness
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| | HealthGuide.org offers sleep tips for elders | | 1. | Keep a regular sleep schedule. Go to bed and wake up at the same times every day, even on weekends. | | | | 2. | Be engaged: Social activities, family, and work can keep your activity level up and prepare your body for a good night's sleep. | | | | 3. | Expose yourself to sunlight. Try to get at least two hours of sunlight a day. Bright sunlight suppresses melatonin, which regulates your sleep-wake cycles by increasing melatonin when it gets dark. | | | | 4. | Go to bed early. Adjust your bedtime earlier, to match when you feel like going to bed. | | | | 5. | Develop bedtime rituals A soothing ritual, like taking a bath or playing music will help you wind down. |
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When people wake up frequently in the middle of the night, daytime fatigue can also rise, along with a greater likelihood of napping or falling asleep during the day. Excessive afternoon napping, however, can lead to difficulties with nighttime sleep. A good solution, according to experts, is a short nap earlier in the day. Naps of 15 to 30 minutes long can help you sleep better at night. If you nap longer than that, you may be too groggy to concentrate afterwards. Excessive napping can also cause a shift toward “eveningness” [link to article on circadian rhythms]. Also, older adults tend to get tired earlier and wake up earlier, which is called “phase advance.”
It is a myth that as we age, we need less sleep. A National Sleep Foundation poll of older adults found a close relationship between the health and quality of life of older adults, and their sleep quantity and quality. In addition, medical conditions can interfere with sleep. The greater the number of diagnosed medical conditions among older adults, the more likely they are to report sleep problems. The good news is that even for people with medical issues, maintaining more positive moods and outlooks, as well as living an active and “engaged” lifestyle (having someone to speak with about a problem, exercise, volunteer activity, etc.) are associated with sleeping 7–9 hours and fewer sleep complaints.
No matter what your age, keeping yourself active and engaged, eating a healthy diet and exercising regularly can improve how well you sleep.