“Come to Me, all of you that are weary and heavy burdened, and I will give you rest.”
-Matthew 11:28
Rest is incredibly powerful. It refreshes and heals the body, mind and spirit, and enables us to function at our best. Rest includes a good night’s sleep and time to relax and rejuvenate.
At AdventHealth, we recognize the need to stay healthy in body, mind and spirit so you can live a whole life, especially as you get older. We’re here to walk you through the importance of quality sleep and how it impacts your whole health as you age.
How Much Sleep Do I Need at My Age?
It’s essential to get 7 to 9 hours of sleep each night, but as you age, your sleep patterns change. It’s common to be restless and have interrupted sleep. But there are things you can do now to get better sleep as you age. Let’s explore how sleep and aging are connected and uncover practical tips to help you maintain healthy sleep habits.
How Aging Affects Sleep
Quality sleep supports overall health and well-being, helping you stay energized, mentally sharp, and physically resilient. But as you get older, your body goes through changes that can influence your sleep patterns — and lack of sleep and aging don’t go well together. Let’s review the common factors that impact sleep deprivation and aging so you can get back to a good night’s sleep.
Changes to Your Internal Clock
As you age, your circadian rhythm (the body’s internal clock) shifts, leading to earlier bedtimes and wake times. Older adults tend to feel sleepy earlier in the evening and wake up earlier in the morning, a phenomenon sometimes called advanced sleep phase syndrome. This shift can cause difficulty staying asleep through the night.
Hormonal Changes
As you age, your body produces less melatonin, the hormone responsible for regulating sleep. Your body may also start to produce more cortisol (the stress hormone) in the middle of the night. This can make it harder to fall asleep and stay asleep.
Medical Conditions
Chronic conditions like arthritis, heart disease, urinary incontinence, and or respiratory issues can cause pain or discomfort throughout the night. You may also need to get up more frequently to urinate (nocturia) which will interrupt sleep.
Medication Side Effects
Medications are often prescribed to manage pain or treat a chronic condition. Some medications, including those for blood pressure, heart disease, or depression, can have side effects that interfere with sleep quality.
Timeline of Aging's Impact on Sleep:
- 30 and 40s: Beginning of hormonal shifts; some may notice subtle changes in sleep quality
- 50s: Melatonin production begins to decline
- 60s: Greater difficulty falling and staying asleep; more frequent nighttime awakenings; potential onset of sleep disorders like sleep apnea
- 70s and Beyond: Further reduction in deep sleep stages; increased risk of chronic pain, health conditions, and medications that affect sleep; many experience advanced sleep phase syndrome, leading to earlier bedtimes and wake times
Tips for Better Sleep as You Age
Restful sleep is key to a healthy lifestyle. Fortunately, there are simple ways to improve the quality of your sleep. Here are five sleep and aging tips to help you get the rest you need:
- Avoid caffeine found in drinks like coffee, tea, and soda later in the day as well as alcohol
- Daily exercise can help provide a better night’s sleep but try to slow down activity within three hours of bedtime
- Create a comfortable environment in your bedroom to facilitate sleep with a cozy bed, blankets, and sheets. Keep the room at a comfortable temperature that is not too hot or cold
- Eliminate distractions like television, computers, or cell phones which can activate your mind and make it challenging to fall asleep
- Set a bedtime schedule. Going to bed and waking up consistently at the same time, even on weekends, will help improve your sleep
Frequently Asked Questions: Sleep and Aging
Do you need less sleep as you age?
No, older adults still need about 7 to 9 hours of sleep per night, just like younger adults. However, sleep quality may decline with age, leading to more frequent awakenings during the night and the feeling that you need less sleep.
Are sleep disorders more common in older adults?
Yes, sleep disorders and symptoms of sleep disorders such as insomnia, nocturia, sleep apnea, and restless leg syndrome are more prevalent among older adults. These conditions can significantly impact sleep quality and overall health.
What is the best natural sleep aid for the elderly?
Foods rich in magnesium, such as leafy greens, nuts, and seeds, can promote relaxation and better sleep. Supplements like melatonin may also help, but older adults should consult a healthcare provider before using any supplements to ensure safety and appropriate dosage.
Don’t Struggle with Sleep and Aging
If you are struggling with sleep, it can be a sign of a medical condition or a sleep disorder like insomnia or sleep apnea. Speak with a medical professional or contact our home health care team if you continue to have problems with sleep and aging.
Find a local home health care provider near you to get started towards a better night’s sleep.
