Adapted from "Aging and Sleep" from Sleep Foundation here
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Sleep is a vital component of overall health and well-being, and as people age, their sleep patterns and quality may change. Aging-related changes to sleep can be caused by various factors, including changes in the body's internal clock, disruptions in circadian rhythms, and changes in hormone levels.
Why does aging affect sleep?
One of the main reasons aging affects sleep is due to the effects of an aging SCN (suprachiasmatic nucleus) that can disrupt circadian rhythms, directly impacting when people feel tired and alert. The SCN is responsible for controlling the 24-hour daily cycles, called circadian rhythms. These rhythms influence when people get hungry, when the body releases certain hormones, and when a person feels sleepy or alert. As people age, the body's internal clock changes, which can lead to disruptions in sleep patterns.
Changes in the production of hormones, such as melatonin and cortisol, may also play a role in disrupted sleep in older adults. Melatonin is a hormone that is produced in response to darkness and helps promote sleep by coordinating circadian rhythms. As people age, the body secretes less melatonin, which can cause difficulty falling asleep or staying asleep.
How does aging affect sleep?
Aging affects people differently, and while some older adults may have no significant disruptions in their sleep, others complain about getting less sleep and having worse sleep quality. Experts have found several common sleep disturbances in older adults, including:
- Shifting sleep schedules - where your body’s circadian rhythm shifts forward, causing adults to get tired earlier and wake up earlier as a result
- Waking up at night - older adults spend more time in lighter stages of sleep and less time in deeper sleep, leading to more fragmentation and less restful sleep
- Longer recovery from changes in sleep schedule - adjustments to how the body regulates circadian rhythms makes it more difficult to adjust to sudden changes
- Daytime napping - older adults may take more naps, but naps may get shorter as well. Extensive napping can make it harder to fall asleep and create more disrupted sleep
Common Sleep Issues in Older Adults
Between 40% and 70% of older adults have chronic sleep issues, with up to half of them being undiagnosed. This can significantly interfere with daily activities and reduce quality of life. Common sleep issues include pain, nighttime urination, insomnia, daytime drowsiness, sleep apnea, restless legs syndrome, and REM sleep behavior disorder.
Sleep Tips for Older Adults
Research has shown that older people can take steps to improve their sleep. These steps often involve focusing on improving sleep hygiene and developing habits that encourage quality sleep. Examples of sleep tips for older adults include exercising regularly, reducing bedroom distractions, avoiding substances that discourage sleep, keeping a regular sleep schedule, developing a bedtime routine, and making changes to the bedroom environment that reduce the risk of falls and accidents.
Disclaimer: The information presented in this article or video is intended solely for educational and general informational purposes. It does not offer medical advice or replace the professional opinion of a healthcare provider regarding the diagnosis, treatment, prevention, or management of any illness, condition, or disability. It is essential to consult a physician or a qualified healthcare professional about your specific health concerns and before implementing any new health care routines, including making changes to your diet or lifestyle.