As we get older, it becomes increasingly hard to get adequate sleep. Many people notice changes in their sleep patterns as they age, from waking up more to feeling less rested in the morning. Fortunately, sleep hygiene can be improved with small changes in daily habits and environment. This will ensure more restful nights and leave you feeling refreshed. 

First, let’s clear up some common myths about sleep, especially as it relates to aging. 

False. While many people assume that older adults, seniors, need less sleep, this is not true. The amount of sleep we need is consistent throughout our lives. Seniors need 7-8 hours of sleep similar to younger adults. 

True. It’s true, naps are beneficial! Short naps, earlier in the day, can make up for missed sleep. Best practice is to keep naps to about 20 minutes and avoid napping too late in the day.

False.  Many believe that watching TV or scrolling on a smartphone will make them drowsy, but screens make it harder to fall asleep due to the blue light they emit. The blue light interferes with your body’s production of melatonin—the hormone that makes you feel sleepy. 

Sleep may seem simple, but your body and brain go through a complex cycle in order to achieve meaningful sleep and feel rested and restored. 

The sleep cycle is largely driven by two substances: adenosine and melatonin.

Your body produces adenosine throughout the day as you stay awake, and it builds up in your bloodstream. When you fall asleep, your body begins to break down adenosine, helping you feel refreshed and alert by the next morning.

Melatonin is a hormone produced by the brain in response to darkness. This hormone helps you fall asleep at night. Melatonin production decreases when you’re exposed to light, which is why keeping a consistent sleep routine and avoiding bright screens before bed can assist in promoting natural sleep.

Once you’re asleep, your body and brain cycle through five different stages several times each night. Each stage plays a unique role in keeping you healthy and rested.

• Stage 1: Light sleep

This is the transition from wakefulness to sleep. Your heartbeat, breathing, and eye movements begin to slow down. Muscle activity also decreases, but you can be easily awakened. This stage only lasts for a few minutes.

• Stage 2: Deeper light sleep

As you move into deeper sleep, your body temperature drops and your heart rate slows even more. This is the stage where your body begins to prepare for deep sleep and accounts for about 50% of your total sleep time.

• Stage 3: Deep sleep

In this restorative phase, your heartbeat and breathing slow to their lowest levels, and your body starts to repair and rebuild muscles and tissues. This stage is essential for feeling well rested, and it’s often harder to wake up during deep sleep.

• Stage 4: Slow-wave sleep

Sometimes considered part of deep sleep, slow-wave sleep is the deepest stage of non-REM (Rapid Eye Movement) sleep. This stage is crucial for physical recovery and immune system health, making it especially important for older adults.

• Stage 5: REM sleep

REM (Rapid Eye Movement) sleep is when most dreaming occurs. During this stage, your brain is very active, and your eyes move quickly from side to side. REM sleep plays a major role in mood regulation and memory processing, helping you feel mentally refreshed. Throughout the night, the time spent in REM sleep increases with each cycle, contributing to overall cognitive health.

While it’s common for aging adults to experience lighter and shorter sleep, understanding the reasons behind these changes can help you modify behaviors and ultimately rest better. Various factors can affect how you sleep as you age.

One of the main reasons sleep changes as you age is due to a natural shift in your sleep architecture—the pattern of your sleep stages. Seniors spend less time in deep, restorative sleep and more time in lighter sleep stages. This can lead to more frequent awakenings throughout the night and feeling less rested in the morning.

Your circadian rhythm, or internal body clock, may also shift, causing you to feel sleepy earlier in the evening and wake up earlier in the morning.

As you age, certain health conditions can make it more challenging to get quality sleep. Common conditions such as arthritis, diabetes, and heart disease can cause pain, discomfort, or other symptoms that make it difficult to stay asleep. Additionally, some medications used to manage these conditions can have stimulating effects, disrupting your natural sleep cycle.

Changes in lifestyle, such as retirement or reduced physical activity, can also impact sleep. A lack of daily structure can alter your sleep-wake schedule, and lower activity levels may lead to reduced overall sleep quality.

Other factors, such as increased urination, noise sensitivity, and sensitivity to light, may become more prominent with age, causing disruptions in sleep.

Improving your sleep hygiene can make a big difference in the quality and duration of your rest, especially as you age. Small changes can help you fall asleep faster, stay asleep longer, and feel more refreshed in the morning.

Here are some practical tips to help you get better sleep.

Regular physical activity promotes better sleep by helping regulate your circadian rhythm and supporting deep, restorative sleep stages. Try to exercise earlier in the day rather than close to bedtime, as late-night activity can make it harder to wind down.

If you’re considering a new exercise routine, talk to your healthcare provider to make sure it’s right for you.

Caffeine is a stimulant that can remain in your system for up to 8 hours, so avoid it late in the afternoon and evening. Similarly, avoid heavy meals close to bedtime. Digesting a large meal can make it harder to fall asleep, while lighter snacks, such as whole grains or oatmeal, can promote sleep without disrupting digestion.

Although a nightcap might make you feel sleepy, drinking alcohol close to bedtime can disrupt the quality of your sleep. Alcohol may help you fall asleep faster, but since it metabolizes, it often leads to fragmented, lighter sleep. For more restful sleep, limit alcohol to the early evening hours. 

Frequent bathroom trips during the night can disrupt your sleep. To help reduce these interruptions, try limiting your fluid intake during the two hours before bedtime. If frequent awakenings persist, it’s a good idea to consult your healthcare provider. Underlying health conditions like urinary tract issues or an overactive bladder may be causing these disturbances. 

A consistent evening routine can signal to your body that it’s time to wind down. Relaxing activities like reading, gentle yoga, deep breathing, or taking a warm bath can help ease your body and mind into a restful state.

Stay away from screens for an hour before bed, as their blue light interferes with melatonin production and makes it harder to fall asleep.

Your bedroom should be a calming, comfortable space designed for rest. Aim for a cool, dark, and quiet environment. You can use blackout curtains, earplugs, or white noise machines to block out light and sound. Keeping the room at a comfortable temperature can also improve sleep quality.

Getting quality sleep is essential to your health and well-being at any age, but sleep can become more challenging as you get older. By improving your sleep environment, developing a relaxing bedtime routine, and making small changes to your daily habits, you can enhance the quality of your rest.

If these tips don’t improve your sleep, or if you’re consistently having trouble staying asleep, it may be helpful to consult your healthcare provider. They can help identify any underlying health issues that could be affecting your sleep.

Taking these steps to improve your sleep quality can lead to better days and healthier years ahead—because when you prioritize your rest, you’re investing in your overall well-being.

References:

1. https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf
2. https://www.thensf.org/the-link-between-nutrition-and-sleep/
3. https://www.thensf.org/get-moving-to-get-better-sleep/
4. https://www.thensf.org/what-are-the-sleep-stages/
5. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
6. https://health.clevelandclinic.org/stop-full-bladder-killing-sleep
7. https://my.clevelandclinic.org/health/body/12148-sleep-basics
8. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
9. https://www.health.harvard.edu/blog/aging-and-sleep-making-changes-for-brain-health-2019031116147
10. https://www.nia.nih.gov/health/sleep/getting-good-nights-sleep