Aging and Sleep

Sleep patterns change as part of the normal aging process. These changes can vary drastically from one person to another and can include any of the following.

Several physiological and psychological factors can contribute to a change in your nightly routine. Some causes may include hormonal changes, depression, anxiety, or discomfort or pain from chronic illnesses.

Melatonin levels can also play a big factor in quality of sleep since it is a hormone that helps regulate the body’s circadian rhythm and, in turn, helps you fall and stay asleep.

According to a study from the National Library of Medicine, melatonin levels decline with age, which may increase conditions related to circadian rhythm, such as sleep disorders.

According to the National Institute of Aging, everyone — regardless of age — requires seven to nine hours of sleep every night to support healthy aging. A full night’s rest can help you stay healthy and alert while offering many other positive benefits.

As you enter retirement life and have more time on your hands, your sleep schedule and daily routine can easily shift or become disrupted due to lack of structure. So, it’s important to prioritize sleep and get enough to maintain an active lifestyle.

People over the age of 65 tend to feel drowsier and take more naps during the day than younger adults because they typically experience less deeper stages of sleep overall — including REM, also known as rapid eye movement.

A restorative nap during the day doesn’t have to be a cause for concern but sleeping all the time can become problematic if you’re spending all day in bed or dozing off rather than engaging in life. This can result from simple boredom or more serious issues, such as overmedication (known as polypharmacy), depression, dementia or Alzheimer’s disease.

While too much sleep can be concerning, the reality is, not enough asleep is a bigger problem as it can lead to premature aging or even death.

A study published by the Population Reference Bureau found that sleeping less than six hours per night is associated with poor or fair health but sleeping more is not linked to any health consequences.

The study, conducted by UCLA, found that partial sleep deprivation activates molecular pathways that drive biological aging, causes deterioration in your cell’s ability to grow and divide, and may increase the risk of chronic disease.

However, if you’re sleeping nine or more hours at night, feel extreme sleepiness during the day or find daytime naps to be nonrestorative, then you may have hypersomnia. The sleep disorder includes a range of conditions, including narcolepsy, which is characterized by the inability to stay awake during the day despite sleeping enough at night.

If you’re experiencing any of these symptoms, your doctor may suggest lifestyle changes or prescribe medication depending on the severity.

Anywhere between 40% to 70% of older adults experience chronic sleep problems and nearly half of all cases go undiagnosed, according to the Atlas of Clinical Sleep Medicine. These problems can significantly impact not only quality of life but also one’s overall health. Some of the most common sleep issues in older adults include the following.

While some chronic conditions require medical intervention and medication, there are several changes you can make on your own to improve your sleep quality. Here are a few ways you can enhance your sleep routine through everyday changes.

Gradual changes can make a big difference. To avoid overwhelming your routine, start by adopting just a few tips and slowly integrate more over time.

A healthy diet can help ensure a healthy sleep pattern regardless of age. But as you get older, it’s important to be more mindful of the things you’re putting in your body and when. For example, high-sugar foods such as after-dinner desserts and refined carbs such as white bread, white rice, pasta, and potatoes can not only make it harder to fall asleep, but can also contribute to a lack of deep sleep.

The same applies to spicy food, alcohol, cigarettes and consuming caffeine later in the day. And while it’s important to stay hydrated, drinking too much of any liquid right before bed can cause you to wake in the middle of the night for bathroom breaks.

Exercise, on the other hand, releases certain chemicals that can help promote restful sleep. Even if you have mobility issues, there are a range of exercises you can do regularly, including swimming and water aerobics, dancing, lawn bowling, golfing, cycling, walking, and even chair exercises.