How Sleeping Patterns Change with Age

If you are like many older adults, you may find your sleeping patterns change as you age. For example, maybe it’s difficult to sleep at night and stay awake during the day.

You lay in bed, thinking about things, and when you do finally go to sleep, you wake up every two or three hours and then repeat the process of trying to fall back asleep.

Why do senior adults have such difficulty getting the correct amount of healthy sleep at the right time?

Why Are You Sleep Deprived?

Most healthy older adults aged 65 or older need 7-8 hours of sleep each night to feel rested and alert. Yet even if you get that much sleep, you may not be experiencing the deep, dreamless sleep you need. Some contributing factors are the need to use the restroom, anxiety or pain.

For many, the stakes are higher for sleeplessness than just feeling tired and out of sorts during the day. A lack of healthy sleep can lead to serious consequences, such as:

• Memory and concentration problems
• A weakening of the immune system
• Increased susceptibility to depression
• Greater risk of falling during the day
• Increased risk of cardiovascular disease, diabetes and weight problems

As you age, your body produces less melatonin, which is the hormone that helps orient your circadian rhythms. The circadian rhythms are a 24-hour cycle that is part of your internal clock. Among other functions, they are involved in the sleep-wake cycle, which is tied to day and night. When the circadian rhythm is thrown off, it can create significant changes to your sleeping patterns, including insomnia.

Sometimes your body’s circadian rhythms shift forward in time. This is called a “phase advance,” which is experienced as getting tired earlier in the afternoon and waking up earlier in the morning.

Also, retirement may have caused you to establish a less structured sleep schedule—going to bed later, sleeping late, taking long naps.

Other underlying causes for sleep problems include:

• Stress
• Depression
• A traumatic experience
• Medications
• Health problems

How to Get Your Sleeping Patterns Back On Track 

If your sleep-wake cycle changes as you get older, these tips may help you get a better night’s sleep:

• Re-establish regular sleep hours
• Avoid alcohol or caffeine prior to going to bed
• Don’t leave the TV on while trying to fall asleep
• Make sure the room is comfortable, cool, dark, and quiet
• Turn off artificial lights at night, as they can suppress your melatonin production
• Use the bedroom only for sleep and sex
• Move digital bedroom clocks out of view
• Develop bedtime routines like taking a bath, playing music, or practicing a relaxation technique
• Limit the use of sleep aids and sleeping pills
• Limit napping during the day
• Eat a light bedtime snack, and only if you are hungry
• Cutdown on sugary foods and carbohydrates
• Avoid large, spicy meals before bedtime
• Limit fluid intake before sleep
• Exercise during the day
• Reduce mental stress by reading a book, listening to calming music, and not thinking about tomorrow’s busy schedule

Getting Back to Sleep if You Should Wake Up

Many people will suffer from instances of waking up in the middle of the night, leaving them desperate to nod off again. Try these tips to ensure you still wake up feeling refreshed.

• Don’t stress over waking up
• Try a relaxation technique like deep breathing
• Perform a quiet, non-stimulating activity like reading
• Don’t lay awake for more than 20 minutes before getting out of bed and finding a comfortable place to recline and relax.

Sleep Disorders

There are sleep disorders like sleep apnea, narcolepsy or restless leg syndrome that require a medical evaluation.

Symptoms of sleep disorders include heavy snoring and abnormal halts in breathing while asleep, excessive sleepiness during the day, dry mouth, headaches, legs that want to move on their own, twitching and sleep paralysis.

For more sleep information and tips, visit Bethesda’s Health and Wellness blog.