Why is Sleep so Important?
Good sleep can be elusive for many, especially as they age. For anyone who has struggled with sleep, it can seem like an endless cycle of trying to reach some consistency. Approximately 50% of older adults have difficulty falling and staying asleep. Sleep issues have many contributing causes, and even moderate sleep deprivation can contribute to a higher risk of:
- Coronary heart disease
- Obesity
- Stroke
- High blood pressure
- Problems with thinking and memory. Sleeping less than 6 hours a night has been linked to dementia.
- Cancer
- Depression
Sleep restores energy, repairs body and brain damage, and regulates the immune system. Most older adults need at least seven hours of sleep every night. If you struggle with sleep, there are solid steps you can take to improve your sleep and feel energized again.
Causes of Sleep Issues for Older Adults
Older adults have some unique characteristics that contribute to poor sleep. Some are modifiable, and others aren’t.
Circadian Rhythms. Circadian rhythm is the 24-hour cycle that is your body’s internal clock. Light and dark are essential regulators of circadian rhythm. As the sun sets, the brain produces melatonin, which induces sleepiness. In the morning, exposure to light stops melatonin production, promoting wakefulness. As people age, their rhythm changes, with earlier awakening and increased sleepiness earlier at night.
Decreased Sunlight Exposure. Older adults often stay indoors more and don’t get sunlight exposure to maintain a proper circadian rhythm.
Decreased Physical Activity. Physical activity helps with sleep by increasing melatonin production, reducing stress, and improving mood. Older adults may decrease physical activity due to medical problems, fewer opportunities for exercise, and a lack of knowledge about how to start.
Pain. Increasing joint pain due to arthritis or other medical problems can interfere with sleep.
Medications. Some prescription and nonprescription medications have side effects such as drowsiness, negative impacts on hormone levels, increased anxiety and heart palpitations, increased urination, and disruption to REM (Rapid Eye Movement) sleep.
Stimulants. Caffeine and sugar are two stimulants that can disrupt your sleep. Caffeine is found in coffee, tea, chocolate, and soft drinks. Sugar consumption can cause your blood sugar to spike, and that can cause you to wake up at night.
Medical Problems. Medical problems such as asthma, heartburn, dementia, diabetes, thyroid disease, anxiety, and arthritis can contribute to sleep problems.
Alcohol. The World Health Organization has stated that no amount of alcohol is safe to consume. If you do choose to drink alcohol, know that it disrupts REM sleep. After consuming alcohol, nighttime sleep can be disrupted with frequent waking.
Nighttime Urination. More frequent urination at night, also called Nocturia, is more common as people age. There are numerous causes of Nocturia, but the consequence of getting up more than once a night to urinate means disruptive sleep and often difficulty getting back to sleep.
A Snoring Partner. Snoring is a common problem for both men and women. Causes include obesity, sleep apnea, allergies, etc. Sleeping with someone who snores can lead to highly disruptive sleep through the night. And the person who snores may not be getting enough oxygen, which also disrupts their sleep!
Good Sleep Hygiene
Good sleep hygiene can take patience and commitment because it may mean breaking old habits. But the benefits can be significant. Here are some tips to help you sleep better and awaken refreshed and energized.
- Have a regular sleep schedule. No one has a perfect sleep schedule, but to the extent that you can, try to go to sleep and wake up at the same time each day as long as you get at least seven hours of sleep.
- Ensure that the bedroom is dark, comfortable, and quiet. Light exposure will disrupt your circadian rhythm. If your bedroom is too warm, you will also have difficulty sleeping. An uncomfortable mattress can also interfere with consistent sleep, so consider a new one if the one you have isn’t comfortable.
- Avoid caffeine in the evening. The earlier you can eliminate caffeine, the better. Stimulants make it challenging to get to sleep and lead to more bathroom trips.
- Avoid alcohol at night. Try not to drink alcohol within four hours of your bedtime.
- Avoid electronics before bedtime. Device screens produce blue light, which suppresses the production of melatonin.
- Get more exercise and sunshine. If you can combine the two, great! If you exercise outdoors, wear sun protection, go early or later to avoid the heat, and stay hydrated.
- Limit fluid intake before bed. Limiting fluid intake before sleeping can minimize trips to the bathroom. However, proper fluid intake should be ensured earlier in the day to avoid dehydration, a common problem for older adults.
- Manage your stress. Stress and anxiety can cause a racing mind, making it very difficult to get consistent sleep—practice stress relief techniques such as yoga and deep breathing. If you need additional support, consider seeing a therapist who can assist you with solutions.
- Talk to your doctor. If you suspect that one or more of your medications could be interfering with your sleep, talk with your doctor about alternatives.
- Manage health conditions. Chronic health conditions can cause pain and worry and disrupt your day-to-day functioning. Talk with your doctor about lifestyle changes to improve your overall health.
Sleep as a Pillar of Health
Aging brings unexpected changes that can bring challenges, but also opportunities to improve health and well-being. Sleep is a significant pillar of health, along with a healthy diet, exercise, and managing medical conditions. Work on improving your sleep to have the energy and focus to enjoy your life.
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