Sleep Changes in Aging: What to Expect

As we age, our sleep patterns tend to alter. Whether it’s difficulty falling asleep, difficulty staying asleep, or waking up more often than usual, aging can bring on new or unexpected sleep changes. Sleep changes in aging can also be caused by medications, underlying medical conditions, and even lifestyle choices.

Understanding these changes can help seniors and their families proactively manage them, as quality, restful sleep is essential for wellbeing. So let’s explore what to expect when it comes to sleep and aging.

Catching some extra ZZZ’s as we get older might be necessary, but not every senior experiences the same sleep changes. Some seniors may require more sleep than the average seven to nine hours a night, while some may struggle to stay asleep for more than four or five hours.

Difficulty Falling and Staying Asleep Sometimes Rises In Old Age

Insomnia, or difficulty falling and/or staying asleep, can become more common with age. This is often due to disruptions in biological sleep rhythms which can affect a senior’s energy levels and ability to fall asleep. For some seniors, noise disturbances, having the wrong environmental conditions, and even pain can interfere with good sleep.

Insomnia can lead to more serious health consequences like an increased risk of falls, cardiovascular complications, and a weakened immune system. Seniors can take steps to lessen the risk of insomnia such as removing distracting artificial lights, keeping the same bedtime, and avoiding caffeine and alcohol late in the day.

Changing Sleeping Habits

Adjusting your environment and sleeping habits can be beneficial for seniors when it comes to getting a good night’s sleep. Providing a quiet, cool, and comfortable sleep environment free of distractions can help seniors rest more easily.

Having a consistent sleep routine is also vital. Going to bed at the same time and waking up at the same time every day, even on the weekends, can help keep the body’s internal clock regulated and make falling and staying asleep much easier.

Some seniors may benefit from taking naps during the day, while others may find these naps interfere with their ability to sleep at night. It may take experimentation to find out if daytime napping is helpful or harmful. Monitoring behavior and energy levels, both after naps and throughout the day, can help to determine how best to use daytime periods.

Signs of Disturbed Sleep in Seniors

Family and care teams should be aware of any potential signals that a senior is having difficulty sleeping. These signs can vary, but may include the following:

• Mood swings and irritability
• Poor concentration and memory loss
• Anxiety and depression
• Increased dependence
• Fatigue and lack of energy
• Frequent night-time waking

Take Steps to Improve Sleep Quality

Getting sufficient and quality sleep each night as we age isn’t always easy, but it’s an important factor to staying healthy, well-rested, and happy. Knowing what to expect and taking steps to improve sleep quality is essential in helping seniors get the rest they need.