Getting a good night’s sleep is one of the most important things we can do for our health. However, studies reveal that sleep deprivation is a major threat to our quality of life and longevity. Emerging evidence links sleep deprivation to heart disease, cognitive impairment, and an increased risk of dementia among older adults — making sleep a potential key to reducing the burden of chronic diseases. As we age, we may experience changes in our sleep habits, including taking longer to fall asleep initially, staying awake at night, or waking up too early. Here is how aging affects our sleep and ways to improve sleep health.
1) Change In Sleep Patterns
A new fact sheet published by the National Council on Aging (NCOA) explains that fluctuations in our sleep cycles and circadian rhythms are expected to change with age. There are several factors, including brain and hormonal changes. Our bodies naturally produce less growth hormone and melatonin as we age, and this can lead to interrupted sleep. Also, aging affects our brain’s sleep/wake cycle, narrowing the window for sleep. Hence, it can cause older people to fall asleep and wake up earlier because aging shifts our circadian rhythm. Many older adults also find it takes longer to fall asleep initially because they experience less time in stage three non-REM and REM sleep.
Despite changes in sleep patterns, we can try to help get our circadian rhythm back on track since a healthy amount of sleep, between 7 and 9 hours a night, is important for adults of all ages. Thus, practicing good and consistent sleep hygiene is the first step to addressing poor sleep quality and continuity. It will also require a closer look at the root causes of our sleep issues and targeted solutions to combat them.
2) Lifestyle Habits
How we live significantly impacts our sleep quality. For instance, studies show that lifestyle factors like stress, mental health issues, certain foods, exercise, and caffeine and alcohol can play a role in preparing for a good night’s sleep. Other factors that contribute to poor sleep and are more common as we age include:
- Chronic or physical pain
- Worry, anxiety, and depression
- Sleep apnea or disordered breathing at night
- Nocturia, or having to urinate at night
- Decreased sunlight exposure
- Decreased physical activity
Many of these factors are controllable, ranging from eating the right foods at night to having a sleep schedule, limiting fluid intake before bedtime, and seeking professional treatment such as a sleep study for a possible sleep disorder. Addressing different factors at once or one at a time can also help in our quest for good sleep. For example, drinking tea before bedtime can help with relaxation but also contribute to nocturia since it is a natural diuretic. It may help to consume tea or any beverage an hour or two before bedtime to prevent any sleep disturbance.
3) Impact Of Medications
Studies show that roughly 50% of older adults struggle to fall and stay asleep. In addition to lifestyle and biological factors, certain medicines, including any interactions, can also play a role. For instance, NCOA reports that medications like diuretics and some antidepressants, like Prozac or Celexa, and cold medications, like Sudafed, can keep people awake. Hence, taking such medications, especially at night, could pose a problem unless otherwise prescribed and discussed with a health provider.
Another larger issue is polypharmacy, which is the regular use of 5 or more medications at the same time. Current research shows that an estimated 46% of older adults experience polypharmacy, which can negatively influence sleep. With an aging population, multiple medications will remain a long-standing issue due to including typically increasing medical conditions as we age. Thus, speaking with your provider about any medications and their interactions, including potentially reducing the quantity, is necessary to achieve quality sleep.
