We spend about a third of our life asleep. People, especially teenagers, try to stay up late to “get the most out of life.” As we get older, we realize just how important getting enough high-quality sleep is. Sleep is an important part of our overall health at any age, but it becomes even more important as we age. A good night's sleep helps our body repair itself, supports cognitive function, and emotional well-being. For older adults who wish to maintain their independence and continue aging in place, prioritizing quality sleep can make a significant difference in their daily lives. Sleep also plays a role in regulating metabolism, supporting immune function, and even reducing the risk of chronic conditions like heart disease, diabetes, and high blood pressure. Without enough rest, the body and mind struggle to function, which impacts everything from memory to balance and coordination.
What Sleep-related Issues Do Older Adults Commonly Face?
Hopefully, sleep was never something you struggled with growing up. But, as we age, many older adults often find it more difficult to fall asleep or stay asleep throughout the night. There are a few common sleep disorders that people should be aware of as they get older. Insomnia is one of the most common sleep disorders among seniors, leading to frustration and exhaustion. Sleep apnea, a condition where breathing repeatedly stops and starts during sleep, is also more prevalent with age and can cause significant disruptions. Restless leg syndrome (RLS) and periodic limb movement disorder (PLMD) can contribute to discomfort and wakefulness. Additionally, many older adults experience waking up during the night due to chronic pain, medications, or the need to use the bathroom more frequently. These disturbances can lead to fragmented sleep and daytime fatigue.
How Can Poor Sleep Affect Older Adults?
When older adults don’t get enough quality sleep, the consequences can extend beyond just feeling tired. Chronic sleep deprivation can negatively impact your concentration and memory, increasing the risk of cognitive decline and conditions such as dementia. Lack of sleep can also weaken your immune system, making it harder for the body to fight infections. Additionally, not getting enough restful sleep can contribute to mood changes, including irritability and feelings of depression. Perhaps most concerning, poor sleep is linked to a higher likelihood of falls and accidents, which can be particularly dangerous for older adults. Maintaining a consistent and restful sleep schedule is necessary for your overall safety, health, and quality of life.
Why Does Sleeping Get Harder As You Get Older?
Several things contribute to the sleep challenges that many older adults face. Changes in circadian rhythms, the body’s internal clock, can make seniors feel sleepy earlier in the evening and wake up earlier in the morning. Hormonal shifts, such as decreased melatonin production, can also impact sleep quality. Additionally, health conditions that become more common with age, such as arthritis, heart disease, and neurological disorders, can cause discomfort and make getting enough restful sleep difficult. Medications for these conditions may also have side effects that interfere with sleep. Lifestyle changes, such as reduced physical activity or social interactions, can further affect sleep patterns. Understanding these factors can help older adults take steps to improve their sleep quality.
Tips to Help You Improve Your Sleep
Creating a sleep-friendly environment and establishing a consistent bedtime routine can make a big difference in sleep quality. Here are some tips to help you set yourself up for better sleep:
Maintaining a consistent sleep schedule by getting up and going to bed around the same time each day helps regulate the body's internal clock. Also, keeping the bedroom dark, quiet, and cool can help your body fall asleep better.
Engaging in relaxing activities before bed, such as reading or listening to soothing music, can signal to the body that it's time to wind down.
Staying away from things that excite or stimulate the brain, like going on social media apps, particularly, any content that implements an “infinite scroll” like Facebook or TikTok, and avoiding bright lights, like the one that comes from your phone, can also help get your body ready to sleep.
Staying physically active during the day and getting exposure to natural daylight can also help regulate sleep patterns.
Managing stress through activities like meditation or gentle stretching can promote relaxation and make it easier to fall asleep.
Taking a warm shower or bath before bed can help you fall asleep. It helps your body cool down, which signals to your body that it’s time to go to sleep.
What Should You Avoid That Can Impact Your Sleep?
There are some habits and substances that can get in the way of good sleep and should be minimized, especially later in the evening. Caffeine and nicotine are stimulants that can make it harder to fall asleep. Reducing the amount you consume in the afternoon and evening can be beneficial. Alcohol, while it may initially make you feel drowsy, can disrupt sleep later in the night, causing you to wake up in the middle of the night or just not get restful sleep. Eating heavy or spicy meals close to bedtime can lead to discomfort and indigestion, making it difficult to sleep peacefully. Screen time from devices like phones, tablets, and TVs emits blue light that can suppress melatonin production, making it harder to fall asleep. Establishing a bedtime routine that avoids these sleep disruptors can contribute to more restful and refreshing sleep.
Sometimes, older adults also experience stress in the middle of the night when they need to use the bathroom but are worried about getting out of bed and experiencing a fall or accident. Having a service like a medical alert button can help ease some fears that some may experience. By allowing you to be more confident at night to do things like go to the bathroom, you can focus more on getting a restful sleep.
For older adults who want to continue aging in place, prioritizing sleep becomes increasingly important for maintaining health, independence, and overall well-being. By understanding what can affect sleep and making simple lifestyle adjustments, older adults can improve their quality of rest and enjoy a better quality of life.
Blog by: Maor Tsitrin
*This article is meant to be informational in nature and should not replace the advice of a trained healthcare professional. What works for some individuals, might be harmful to others. Consult a professional before making any significant changes.
