It has been noticed that as you grow older your sleep pattern starts changing. It is not any cause for worry as it generally happens with everybody. As per one survey mostly all men and women aged 65 years and above have at least one sleep problem. So, it is pretty common for seniors to experience changes in the quality and duration of their sleep with age. Most people find that with age they have a harder time falling asleep. They also wake up more often during the night, feel tired during the day and even feel the need to take a nap or just lie down.
How sleep changes with age
As we age, our body produces a decreased amount of two important hormones- the growth hormone and melatonin. When this happens, it results in a decrease in slow-wave or deep sleep and leads to more fragmented sleep with more wakeful moments during the night. Our sleep time, its efficiency, and total deep sleep (slow-wave sleep) decrease as the years pass by. We also spend an increasing amount of time staying awake at night. This is why, with age, many of us consider ourselves light sleepers.
What causes sleep problems with age
There are several factors that can affect the quality and quantity of sleep at night and sometimes there is more than one cause at play
- Irregular schedule– when you sleep and wake up at irregular times, it affects your body’s internal clock. This can result in difficulty with falling asleep and waking up and feeling tired the next day.
- Pain– Arthritis, joint problems, diabetes, and other age-related conditions can cause pain that wakes you up at night. In some cases, physical therapy can help with the pain, and for others, medication or surgery may be necessary.
- Medication– some medicines make it harder to fall or stay asleep. There are others that may lead you o urinate more frequently, thus disturbing your sleep. If you think that this might be the case for you, please reach out to your doctor with your concerns.
- Stress– Age is usually accompanied by a host of health problems. From diabetes and cardiac conditions to mobility issues and weakening eyesight, with every passing year, our quality of life takes a hit. Experiencing these or watching a loved one go through these hardships can be hard, anxiety, and a cause of stress in one’s life.
- Lack of hobbies- with so much time on our hands during our golden years, it is important to stay busy and occupied. Get yourself a hobby that is not very physically intensive but also gently tires you for a good night’s sleep. Remember, the idle mind may find it harder to fall asleep than an occupied and tired one.
Why is sleep important
Adequate sleep is important for every age, especially for seniors. A good night’s sleep helps improve concentration and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps keep diseases at bay. Poor sleep is linked to many adverse health conditions. Seniors who experience sleep problems are more likely to suffer from depression, memory, and mental health problems. Insufficient sleep can lead one to wake up drowsy and confused, increasing the likelihood of falls. It can also result in lead health problems, including cardiovascular disease, diabetes, weight problem, and breast cancer in women.
How to get enough sleep
Sleep is different for everyone. While there are some who need their 7-8 hours of sleep every day without fail, then there are others who can be happy with 5-6 hours. If you are a person who is struggling to get in their daily quota of healthy sleep, here are some tips for getting a good night’s sleep:
- Maintain a schedule– make it appoint to have a consistent sleep schedule. Go to bed and wake up at the same times every day, and if possible, even on weekends.
- Set the mood– Practice meditation, yoga, or deep breathing exercises as a way to wind down at night. Play some music, take a warm water bath, or sip a hot beverage to get yourself ready for bed. When you hit the bed, make sure the room is quiet, cool, and dark.
- Keep away from screens– artificial light at night can affect your body’s production of melatonin, one of the sleep hormones. So, keep your phones and laptops away an hour before bed. Avoid watching TV too, instead read a book.
- Stay active– An important factor for quality sleep is regular exercise. With age, we tend to get more lethargic, which in turn restricts our physical activity and prevents us from falling asleep at night. Staying active helps to get you tired enough that you want to just lie down, rest, and fall asleep. It does not have to be anything strenuous. One can start with some light yoga or a walk.
Waiting for your views on this blog.
Anil Malik
Mumbai, India
26th September 2022.