As a person ages, they may have difficulty falling asleep. This sleep deprivation can lead to several health problems that might reduce the quality of life and contribute to certain illnesses.
Indeed, the relationship between this change in sleep patterns and age is important and should be studied. Thankfully, this article will look at how aging affects sleep patterns, the role of underlying conditions in these changes, and how to improve sleep patterns as you age.
How Sleep Patterns Change with Age
The body has something called the internal clock, which is responsible for sleep patterns. When there is a change in the body’s internal clock, there is a corresponding change in sleep patterns. Also, a part of the brain called the hypothalamus contains the suprachiasmatic nucleus(SCN) cells that control our sleep-wake cycle, also known as the circadian rhythm.
The SCN, also known as the master clock, is the main focal point when talking about sleep. And since it influences our daily circadian rhythms, it influences every other part of our day by its very nature, e.g., alertness, hunger, and hormonal changes.
As aging progresses, a person’s internal clock ages as well. This causes a deterioration in the activity of the SCN, which, in turn, takes a huge toll on the body’s circadian rhythms.
Moreover, light is a major cue that the SCN relies on. However, older adults don’t get as much light exposure as they should, disrupting sleep patterns. Older people who stay in nursing homes or are restricted by illnesses such as Alzheimer’s have even less exposure to daylight. So, it is natural to notice sleep disruptions more in these people.
Do Older People Require Less Sleep?
As people grow from children into adults, their bodies require less sleep. This means babies about 0 to three months old typically sleep 14-17 hours daily, and teens require about eight to ten hours every night.
The elderly only require about seven to eight hours of sleep every night. But, many adults do not get as much sleep, which can be problematic for their general health.
Factors that Cause Sleeplessness in Older Adults
Many of the older generations have more sleep concerns that are mostly undiagnosed. Here are some factors that contribute to this change.
- Pain
Chronic conditions can cause intense pain and make falling asleep even more difficult.
- Nocturia
Nocturia is a term used to describe frequent urination at night. It often increases with an increase in age.
- Insomnia
Insomnia is described as the difficulty of falling asleep and or staying asleep.
- Daytime sleepiness
Older people sometimes sleep more during the day, which might result from old age but can also be a sign of a health condition.
- Sleep apnea
Obstructive sleep apnea can affect the airways, causing a partial or total collapse of the upper portion of the airway. The condition can alter the body’s oxygen levels and cause daytime sleepiness.
- Restless leg syndrome
This condition causes involuntary movement in the legs during resting conditions and sleep.
- REM Sleep Behavior Disorder
This is behavior that causes people to wake up from their dreams violently.
- Health conditions
There are various health conditions, both mental and physical, that interfere with sleep patterns and the quality of sleep. They include:
- Mental health disorders like depression and anxiety.
- Diabetes type 2
- Heart conditions
- Illnesses that cause great discomfort and pain, like osteoarthritis.
As people grow older, they tend to get diagnosed with a health condition. A Sleep study poll indicated that 24% of people over 65 had at least four different health complications with multiple health conditions. This age group, on average, gets less than six hours of sleep every night and reports insomnia symptoms more often than young adults.
- Medication
Since older adults tend to have more disease conditions, they take many medications, both over-the-counter and prescription, that contribute to sleep disorders. For instance, first-generation antihistamines for allergies and opioids cause daytime drowsiness. Some antidepressant medications can also cause insomnia. Taking more of these kinds of medications can lead to a huge impact on sleep patterns and circadian rhythms.
- Change in the production of hormone levels
Melatonin is one hormone that affects sleep. It is produced only in a dark environment as an appropriate response to coordinate the sleep-wake cycle and promote sleep. Cortisol, aka the stress hormone, is another that affects circadian rhythms. Cortisol levels at night increase with increased exposure to screens and bright light before sleep. The higher the cortisol levels in the body, the more likely you are to stay awake.
- Loss of independence and social anxiety
As older adults retire from work, they tend to have more time to themselves and spend more time indoors napping, which can significantly change sleep schedules.
Changes in sleep architecture
There are two major stages of sleep
- The REM sleep cycle
Rapid eye movement, or REM, is the lighter stage of sleep characterized by rapid eye movements. At this stage, individuals are not yet in a deep sleep and can be easily woken up.
- The NREM stage
The non-REM (non-rapid eye movement) stage is the deeper and most important stage of sleep that occurs later at night. Older adults spend more time in the REM stage and less in the NREM stage, meaning they wake up easily and more often at night and have a less deep sleep.
Since they tend to have more frequent naps in the afternoon, this also disrupts their natural ability to fall asleep easily at night. These changes can become a habit, so it takes longer for the body to adapt to sleep schedules.
Sleep Tips for Seniors
Acknowledging that there’s a sleep issue and taking steps to improve it is paramount to getting better sleep. There are proven tips that can help improve sleep.
- Exercise
Avoid living a sedentary lifestyle if you want to get better sleep. Having Regular exercise incorporated into daily schedules can increase the quality of sleep.
- Reduce bright light and noise.
Put your phone off at least thirty minutes before bed, as the light from screens can make it harder to fall asleep. You can sleep with a sleep mask to make it easier to fall asleep. Turn off the TV or any appliance making noise so you can sleep peacefully.
- Caffeine consumption should be reduced.
Caffeine and other substances like alcohol and smoking cigarettes can increase alertness, which makes it harder to fall asleep.
- Don’t eat too close to bedtime.
It is recommended that you eat at least four hours before bedtime so there’s enough time for the meal to digest. Eating too close to bedtime can cause indigestion problems, which lead to restlessness and an impaired ability to sleep.
- Have a sleep time routine.
A sleep time routine is one you do before bed. It can include bathing, skincare, reading a book, or meditating before bed.
- Keep a sleep schedule.
Set particular times that are restricted to sleeping alone, and be disciplined enough to follow through. You also have to be mindful of afternoon naps because they can interfere with sleep at night.
- Reduce stress.
Constant worrying about any tough situation can take a toll on your mental and physical health, especially if you can’t do anything to change the situation. Instead of worrying so much, practice gratitude-it helps to relax your body and improve the quality of your sleep.
How to Sleep Safely (for older adults)
The inherent lack of sleep in older people and an increased likelihood of underlying diseases can lead to an equally increased risk of accidents. Thus, certain measures should be put in place to reduce this risk.
- Keep a phone by your bedside.
Having a phone close to your bedside can make it easier to call someone if an accident has happened and you need help right away. However, to get good rest, turn off the notifications from your social media or email, for instance, so it doesn’t interfere with your sleep.
- Make sure you can easily access the light switch.
It can be unsettling to wake up in the dark, which can lead to injuries. To avoid this, ensure you’re close to a flashlight or the light switch.
- Don’t smoke in bed.
It would be helpful not to smoke on your bed or reduce smoking altogether to prevent fire accidents.
How Diet Can Help Improve Sleep in the Elderly
A healthy dose of sleep is needed, especially for the elderly, to feel well-rested in the morning. It also works wonders as it helps strengthen the body’s response to diseases. Here are some foods that can help improve sleep.
- Fruits
Fruits rich in magnesium and potassium can act as a sleep remedy or sleep inducer for adults who aren’t getting enough sleep, reducing sleep onset and wakefulness at night. Examples of such fruits include apples, bananas, peaches, and kiwis.
- Complex carbohydrates
Avoid fast food and incorporate more complex carbs like oatmeal, beans, potatoes, and brown rice. These healthier alternatives can naturally promote insulin production, regulate blood sugar levels, and promote sleep.
- Lean protein
Lean protein sources like turkey, fish, eggs, and meat are all high in glycine, a hormone that helps to lower body temperature, which is important for sleep.
- Unsaturated fat
This fat is healthier, benefits heart health, and contains higher serotonin levels. Unsaturated fat is found in nuts and avocados.
Avoid any food that makes you stay alert at night, like drugs, alcohol, and caffeine. Also, reduce your intake of spicy foods.
Final Words
In conclusion, as many people grow older, more activities tend to occupy their day, and they tend to lose out on sleep, leading to detrimental effects. The abrupt changes in sleep patterns that affect older adults can take a longer time to recover; thus, a conscious effort is required to improve sleep habits across all ages.
Inadequate sleep can lead to low productivity and influence the quality of a person’s life. Well, you can follow the tips in this article to improve sleep patterns and live a better and happier life.
