Ageing and Sleep
It’s a common myth that we need less sleep as we get older. In reality, our sleep needs stay much the same, but sleep quality often declines with age.
You may find you wake more often during the night or that your sleep patterns change, making sleep feel lighter and less refreshing. These changes are partly due to natural changes in circadian rhythms and hormonal shifts.
Although sleep may feel different with age, it is still just as important for physical health, emotional wellbeing, memory, and quality of life.
What happens to sleep as we age?
- You may experience more frequent wakings in the night
- You will find that you spend less time in NREM Stage 3 sleep - which means sleep feels less refreshing
- Daytime napping becomes more tempting
- As we age, the drop in body temperature during sleep becomes smaller.
- Sleep patterns change - you will naturally lean towards earlier bedtimes and earlier wake-up times
- You will start to produce less melatonin (sleep hormone)
- Your lifestyle changes have an impact e.g. retirement
Health conditions
As you get older, there’s also a higher risk of health conditions that can make it harder to sleep. For example pain, heart disease, diabetes and bladder problems. Equally some medications can cause sleep issues. Dementia or Alzheimer’s disease can make sleep worse and poor sleep is a risk-factor for dementia.
Older people are also more at a risk of a handful of sleep disorders too such as insomnia, obstructive sleep apnoea, restless legs syndrome and REM sleep disorder.
How to improve sleep
There are many simple ways in which older people can help themselves to a better night’s sleep and wake feeling more refreshed. These include:
- Keeping a regular routine
- Staying active
- Getting natural daylight
- Creating a comfortable sleeping environment
- Being mindful of daytime naps
- Watching what (and when) you eat and drink
- Winding down befor bed
Understanding these changes and making a few adjustments to your daily routine can make a real difference.
