How Sleep Changes as You Age
Sleep changes as we age. As we get older, we tend to have more issues with our sleep patterns. As we hit our 70s and beyond, these sleep changes can become even more noticeable. It is important to understand how these changes can affect your sleep so you can adjust your habits to promote better quality sleep.
Senior citizens often experience changes in their body clock or circadian rhythm. Light and darkness can affect their sleep, and the body might be less able to respond to the changing light-dark cycle. Insomnia, sleep apnea, and restless legs syndrome can also become common. Older adults may also find that they are more susceptible to sleeping during the day and less able to sleep at night.
If you’ve noticed changes in your sleep while aging, there are things you can do to help. Firstly, try to maintain a regular sleep schedule. Exercise regularly and avoid caffeine, especially later in the day. You can also adjust your environment to make it more conducive to sleep, such as darkening the bedroom and making sure that you are not exposed to noise. If you have trouble staying asleep for extended periods of time, it is important to talk to your doctor.
Sleep Hygiene Tips
Establishing some healthy sleep habits, or sleep hygiene, can help seniors get better sleep. Try to go to bed and wake up around the same time daily. Stick to a set bedtime routine, and limit any activities that can stimulate the mind, like watching TV or reading news articles.
Your environment can also affect your sleep quality. Make sure that your bedroom is as comfortable as possible. Temperature, noise, and light can all be altered to create an ideal sleep environment — temperature-regulating bedding, blackout curtains, and a comfortable mattress can all help.
Exercise & Diet
Exercise can be really beneficial for seniors. Research has shown that physical activity can help with both sleep quality and duration, but light-intensity activities are recommended for seniors, as intense activities can leave you feeling too energized. Eating a balanced diet with lots of fruits and vegetables can also help you maintain your health and your sleep quality.
Realistic Expectations
It’s normal for seniors to have more fragmented sleep. It is important to have realistic expectations for your sleep quality and know that you may not be able to get 7–8 hours of continuous sleep like younger individuals. As long as you are following healthy sleep hygiene and doing your best to create a positive sleeping environment, you should be able to get adequate rest.
What to Keep in Mind
- Maintain a regular sleep schedule
- Focus on sleep hygiene
- Exercise regularly and eat a balanced diet
- Be aware of changes in your circadian rhythm
- Adjust your sleeping environment
Conclusion
Sleep habits change as you age. It’s important to remember that getting 7–8 hours of continuous sleep is not always a realistic expectation. Maintaining a regular sleep schedule, exercising regularly, and creating a convenient sleeping environment can help seniors get better sleep. If you are concerned about your sleep quality, talk to your doctor.