The importance of sleep for older adults
It should come as no surprise to hear that sleep changes as we age. Nearly a third of our life is spent asleep. As we grow older, sleep becomes lighter and more interrupted and other factors may impact on our ability to get that “good” night sleep. Poor sleep impacts all aspects of our health and wellbeing.
5 FACTS ABOUT SLEEP AND AGEING:
Older people need about the same amount of sleep as younger adults.
Age increases the risk of some sleep disorders.
Medical conditions that arise with ageing can disrupt sleep.
Older people often take daytime naps as well as sleeping at night.
A consistent sleep schedule, regular exercise and sunshine can improve sleep quality in older adults.
HOW DOES SLEEP DIFFER AS WE AGE?
Most people sleep between seven and nine hours each day.
Not everyone may get all their sleep at night. Around 4 in 10 older people have at least one 30-minute nap every day.
At night, some older people take more than half an hour to get to sleep. This is the case for about 1 in 3 women and 1 in 6 men.
Older people also tend to sleep lightly. They wake up more often and spend less time in deep, refreshing sleep.
WHY DOES SLEEP CHANGE AS WE AGE?
As we get older, the hormones that help us sleep are released earlier in the day. Some older people may feel sleepy earlier than they used to and may wake up in the early hours of the morning. Melatonin is a hormone that is produced naturally in the body at night, which promotes sleep. Older people make less melatonin so they may find it difficult to get to sleep. Pain may make it difficult to stay in one position for the whole night. Also, after retirement, many people find it convenient to take a short nap during the day, which can reduce the need for sleep at night.
WHAT ARE COMMON SLEEP ISSUES IN OLDER ADULTS?
1 in 4 older people have sleep apnoea or periodic limb movement disorder. These problems often disturb the sleep of the bed partner as well.
4 in 10 older people have insomnia. 1 in 10 older people has insomnia that is a problem for more than three months.
Staying awake for extended periods during the night can occur when people spend too much time in bed each night.
WHAT MEDICAL CONDITIONS CAN INTERFERE WITH SLEEP?
Many conditions can make it harder to sleep. Some that are common in older people are:
Arthritis
Osteoporosis
Parkinson’s
Incontinence
Indigestion
Heart disease
Lung diseases (such as asthma or chronic obstructive pulmonary disease (COPD))
The drugs used to treat these conditions may also interfere with sleep. Anxiety and depression can both interfere with falling sleep, as well as cause wakefulness during the night. Dementia or Alzheimer’s disease can also make sleep worse.
WHAT CAN YOU DO TO IMPROVE SLEEP?
Simple lifestyle habits can improve sleep.
Create a regular bedtime routine: a regular sleep schedule is the most important aid to a good night’s sleep. Go to bed at about the same time every night and set your alarm clock to wake you at the same time every morning. Avoid oversleeping due to a restless night; instead, if you wake up early, think about getting out of bed and beginning your day.
Manage daytime naps effectively: naps should not be used as a substitute for poor sleep at night. Some people find they sleep better at night with an afternoon nap. Try to determine if an afternoon nap improves your sleep quality without disrupting nighttime sleep. Avoiding taking a nap in the late afternoon. Experiment to find your best combination and try and stick to it.
Incorporate regular exercise into your weekly routine: regular exercise promotes better sleep, with the best time being in the morning or early afternoon rather than right before bedtime.
Optimise bedtime snacks: a light snack before bed might help you sleep, unless it causes problems with indigestion. Avoid heavy meals and caffeine-containing drinks late in the evening. Drinking a small glass of warm milk 1-2 hours before bed is a tried and true remedy that may also help. This timeframe allows the body enough time to process the liquid before sleep, reducing the chances of disruptions during the night.
Create a sleep-friendly environment: make sure your sleeping environment is comfortable and conducive to sleep. If early morning light bothers you, consider installing blackout curtains or shades to block out unwanted light in the morning. You can also use a sleep mask to cover your eyes if light still seeps through. Invest in a comfortable mattress that supports your body and promotes better sleep. Mattress toppers can also provide additional comfort if needed. Maintain a comfortable bedroom temperature for sleep, typically between 15-19°C. Use fans, heaters, or air conditioners as necessary to achieve this temperature range. Additionally, breathable bedding materials can help regulate body temperature during sleep.
WHERE AND WHEN SHOULD YOU SEEK HELP?
Talk to your GP if you have persistent problems with your sleep that affect your daytime wellbeing or you always feel sleepy during the day. Neither of these is a normal result of ageing. Something can be done about both of them. You should also seek help if your partner notices something wrong with your breathing during sleep. There are effective treatments for snoring, sleep apnoea and insomnia.
Improving sleep quality in older adults can greatly enhance overall well-being. Simple lifestyle adjustments like maintaining a regular bedtime routine, managing daytime naps effectively, exercising regularly, optimising bedtime snacks, and creating a sleep-friendly environment can help. If sleep problems persist, seek professional help for tailored treatments and interventions to ensure better sleep and a higher quality of life.