As people age, many experience a noticeable decline in the quality of their sleep. This phenomenon is not just a matter of perception but is well-documented in research studies. Older adults often report difficulty falling asleep, staying asleep, and having restorative sleep. Understanding the reasons behind these changes and adopting effective strategies can help older individuals improve their sleep quality.
Why older adults struggle with sleep
Changes in sleep architecture: As people age, the structure of their sleep alters. There is a reduction in deep sleep stages, which are important for physical and mental restoration. Consequently, older adults spend more time in lighter sleep stages, making them more susceptible to disturbances.
2. Circadian rhythm shifts: The body’s internal clock, or circadian rhythm, tends to shift with age. Older adults often experience a phase advance, meaning they feel sleepy earlier in the evening and wake up earlier in the morning. This shift can lead to difficulties in maintaining a consistent sleep schedule.
3. Health conditions: Chronic illnesses such as arthritis, diabetes, and heart disease, which become more common with age, can interfere with sleep. Pain, discomfort, and the need for frequent toilet trips in the night are common issues that disrupt sleep.
4. Medications: Older adults are more likely to be on multiple different types of medications, some of which can affect sleep. Certain blood pressure medications, antidepressants, and medications for Parkinson’s disease can cause insomnia or broken sleep.
5. Sleep disorders: The prevalence of sleep disorders such as sleep apnea and restless legs syndrome increases with age. Sleep apnea, characterised by pauses in breathing during sleep, can lead to frequent awakenings and poor sleep quality. Restless legs syndrome causes an irresistible urge to move the legs, which can make it difficult to fall and stay asleep.
6. Lifestyle factors: Retirement and changes in daily routines can lead to reduced physical activity and less exposure to natural light, both of which are important for maintaining healthy sleep patterns. Social isolation and decreased engagement in stimulating activities can also contribute to sleep problems.
Tips for better sleep in older adults
Maintain a consistent sleep schedule: Going to bed and waking up at the same time every day, even on weekends, helps regulate the body’s internal clock. Consistency reinforces the sleep-wake cycle and can improve sleep quality.
2. Create a restful environment: Make sure the bedroom is quiet, dark, and cool. If necessary, use blackout curtains, earplugs or white noise machines.
3. Limit exposure to screens before bed: The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep.
4. Stay physically active: Regular physical activity can help improve sleep quality. Activities like walking, swimming, or yoga can be helpful. But, vigorous exercise should be avoided close to bedtime as it can be stimulating.
5. Be mindful of diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. Caffeine and alcohol can disrupt sleeping patterns, and large meals can cause discomfort, making it difficult to sleep.
Improving sleep quality in older adults involves understanding the unique challenges they face and adopting a holistic approach that includes lifestyle adjustments and environmental changes. By implementing these strategies, older individuals can enhance their sleep and overall well-being.
