Even though we have been doing it since before we were born, the science behind our own sleep patterns can often feel like a mystery. The quality of sleep we get each night can make or break our day, sometimes leaving us feeling restless, irritable or just plain tired. As we get older, we notice the correlation between aging and sleep and realize that we’re not getting the same quality of sleep we have been getting all of our lives.
In this blog, we have taken a deep dive into the science of sleep and aging and have figured out how to unlock the best secrets for seniors and recommended sleep.
Why Is Consistent Sleep Important?
Consistent sleep refers to the practices and habits that help you achieve quality sleep on a regular basis. As people age, the body’s ability to regulate circadian rhythms slows down, making it more challenging to maintain a consistent sleep-wake cycle. This means that older adults often take longer to adjust to disruptions in their sleep schedule, such as changes in bedtime, travel across time zones or interruptions from illness or stress.
While not every senior has sleep disruptions, many do, and experts have discovered that several common factors contribute to sleep disturbances in older adults. For instance, research shows that about 25% of seniors take naps during the day. Some research shows that a short daytime “power nap” can be beneficial. It is also noted that napping later in the day can create sleep disruptions just a few hours later.
There are many reasons why seniors may not get enough sleep each night. No matter the reason, if you don’t sleep well, it has major consequences on your well-being:
- Increased irritability
- Memory problems or cognitive impairment
- Depression and anxiety
- Increased falls or accidents
Do Older People Sleep Less?
Sleep patterns naturally change with age, just as they did as you were growing from a baby to a child and so on. As adults, there is no common “hours of sleep by age” preference – every adult should receive at least 7 to 9 hours of sleep, although this is highly dependent on the person.
As we get older, we experience less sleep time, with more awakenings during the night. This can be caused by many factors. Our body’s internal clock, located in the hypothalamus, controls our daily cycles, called circadian rhythms. These are natural alarm clocks that influence when adults get hungry, or when a person feels sleepy or alert.
Changes in production of hormones, such as melatonin and cortisol, may also play a role in disrupting rest for seniors. One hormone, melatonin, decreases during the aging process, which is normally produced in darkness and helps promote healthy sleeping habits. Melatonin is available for over-the-counter use to aid sleeping. If you have questions about melatonin and seniors’ quality of sleep, contact your health care provider.
Mental and physical health conditions like depression, anxiety, heart disease and diabetes can cause discomfort, pain and unease in the body. Many seniors have more than one chronic health condition, many lending themselves to sleep disorders in seniors.
Common sleep disorders in seniors include:
- Insomnia: Difficulty falling or staying asleep, leading to daytime fatigue and impaired cognitive function
- Sleep apnea: A sleep disorder where breathing repeatedly stops and starts during sleep, often causing snoring and poor rest
- Restless legs syndrome: A condition causing uncontrollable urges to move the legs, usually at night, which may disrupt sleep
- REM sleep behavior disorder: A sleep disorder where individuals physically act out vivid dreams due to lack of muscle paralysis during REM sleep
Seniors who are experiencing loss of sleep or extreme fatigue during the day should consider seeking professional help from a health care provider. If you feel tired and unable to function or do normal activities for more than a few weeks, you may have a sleep disorder.
Some conditions – such as sleep apnea – can be very dangerous to your health. However, there are solutions for these conditions that may help get more rest for seniors – just ask your doctor!
How to Sleep Better for Seniors
Even though aging naturally can affect sleep, there are steps that seniors can take to improve their nighttime sleep. Learn how to prioritize sleep and create space for a restful night. Some things that help sleep are:
- Create a bedtime routine: Take the time to decompress and unwind before bed. Many seniors enjoy relaxing activities such as reading, meditating or taking a warm bath before climbing into bed, and make sure your environment is conducive for sleeping, with pillows, a good mattress and blankets or duvet.
- Stay consistent with your sleep schedule: Avoid sudden changes in your sleep schedule. Go to bed and wake up at the same time every day, and try to avoid napping for more than an hour or too close to bedtime.
- Reduce distractions: Bright lights, including those from televisions and smartphones, can disrupt your sleep patterns and make it challenging to fall asleep. Avoid electronics in the evening, and if possible, keep them out of the bedroom.
- Exercise: Older adults can receive a lot of benefits from exercise, including increased quality of sleep! Research shows that seniors who exercise fall asleep faster, experience longer sleep times and report feeling more rested in the morning.
- Stress management: Utilizing cognitive behavioral therapy (CBT) techniques and methods can help calm your mind and help you move into a more restful space to sleep. These techniques can help restructure thoughts and feelings that contribute to both short-term and chronic insomnia in seniors.
The relationship between aging and sleep is not a mystery, but the science behind sleep is often overlooked and misunderstood. Things that we do every day, such as having an afternoon nap or drinking too much caffeine, can lead to short-term or chronic insomnia, as well as a bevy of other sleep disorders and health conditions.
With the proper sleep habits, you can add years onto your life! Getting plenty of rest can help you live longer and improve the quality of your life, reducing other chronic conditions and leading to better mood and health outcomes. At Tutera communities, our teams are dedicated to helping you have the most comfortable living experience possible. We’d love to hear from you and chat about making a visit to one of our communities. Click here to find a community.
