As you age, sleep may become more difficult due to various cognitive, biological, and lifestyle factors. Addressing these challenges and finding effective sleep solutions is essential for seniors to maintain their vitality since sleep is a crucial aspect of healthy aging. From managing age-related sleep changes to creating a conducive sleep environment, there are several strategies older adults can use to help them get a good night’s sleep. In this article, we’ll explore how aging affects sleep and list helpful tips for a restful night.
How does aging affect sleep?
As individuals age, their sleep patterns and quality often change significantly due to different physiological and lifestyle factors. According to the National Council on Aging, more than 50% of older adults have trouble falling asleep and staying asleep. Here’s a look at some of the ways seniors’ sleeping habits may change over time:
Decreased Deep Sleep: Older adults tend to spend less time in deep, restorative sleep compared to younger individuals. This includes less time in the rapid eye movement (REM) phase of your sleep cycle, which is important to memory consolidation, emotional processing, brain development, and dreaming. Aging can also lead to more frequent awakenings during the night, disrupting sleep continuity.
Circadian Rhythm Changes: Many older adults experience a shift in their circadian rhythm, resulting in earlier bedtimes and wake times.
Health Conditions: Age-related health conditions such as arthritis, heart disease, or respiratory problems can contribute to discomfort and pain that disrupt sleep. Medical conditions like sleep apnea and insomnia also become more prevalent with age, impacting sleep quality.
Lifestyle and Routine Changes: With age, individuals may become less active, which can affect their ability to fall asleep and stay asleep. Retirement and other lifestyle changes can also alter daily routines, affecting sleep patterns.
Sleep Tips for Seniors
Prioritizing good sleep habits and hygiene is crucial for maintaining your overall health and well-being, especially as you age. Here’s a list of tips to help you improve your sleep quality as an older adult:
Hydrate During the Day: Ensure that you’re adequately hydrated throughout the day while moderating fluid intake in the hours leading up to bedtime to prevent disruptive nighttime awakenings. According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should consume about 15.5 cups (3.7 liters) of water a day, whereas women should have 11.5 cups (2.7 liters). This includes water you consume from eating and drinking, under the assumption that most of us receive about 20% of our daily water intake from food.
Maintain a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends, to regulate the body's internal clock.
Optimize Your Sleep Environment: Keeping the bedroom dark and cool can promote better sleep. Consider using blackout curtains, earplugs, or a white noise machine if necessary.
Avoid Long Naps: While short naps can be beneficial, long or irregular daytime naps can disrupt nighttime sleep. Try to limit daytime naps to around 20-30 minutes to help promote better sleep at night and avoid naps altogether in the late afternoon or evening.
Limit Triggers and Screen Time: Minimize consumption of caffeine, alcohol, and nicotine, especially in the hours leading up to bedtime, as each of these can have a negative impact on sleep. You should also reduce exposure to electronic devices such as smartphones, tablets, and computers before bed, as the blue light emitted can disrupt sleep.
Maintain Healthy Exercise and Diet Routines: Keeping an active lifestyle can help improve sleep outcomes. Enjoy physical activities during the day, but avoid vigorous exercise close to bedtime for optimal sleep. You should also be mindful of eating heavy or spicy meals close to bedtime and limit fluid intake to reduce nighttime awakenings for bathroom trips.
Practice Stress and Anxiety Management: Relaxation methods such as meditation, deep breathing, or gentle yoga may alleviate stress and promote better sleep.
Learn About Healthy Sleep and More with SelectQuote
Getting a good night’s sleep is just one important component of healthy aging. Following the tips in this article, as well as other lifestyle and support guidance from SelectQuote, can help you stay happy, healthy, and fulfilled as you age. For additional tips on staying healthy, mobile, and maintaining your independence as an older adult, check out our additional resources.
